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EatSmarter exclusive recipe

Stir-Fried Redfish and Chile Peppers

with Broccoli and Lemongrass

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Stir-Fried Redfish and Chile Peppers
292
calories
Calories

Stir-Fried Redfish and Chile Peppers - Wonderfully easy: Fresh from the garden and sea with Asian flavors

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Print
moderate
Difficulty
20 min.
Preparation
ready in 1 hr 35 min.
Ready in
Nutritions
1 serving contains
Fat14 g
Saturated Fat Acids2.1 g
Protein36 g
Roughage3 g
Sugar added0 g
Calorie292
Carbohydrates/g3
Bread exchange unit0.5
Cholesterol/mg75
Uric acid/mg281
Vitamin A/mg0.2
Vitamin D/μg4.5
Vitamin E/mg4.4
Vitamin B₁/mg0.3
Vitamin B₂/mg0.2
Niacin/mg10
Vitamin B₆/mg0.7
Folate/μg97
Pantothenic acid/mg1.3
Biotin/μg17.7
Vitamin B₁₂/μg6
Vitamin C/mg78
Potassium/mg787
Calcium/mg140
Magnesium/mg76
Iron/mg2.7
Iodine/μg124
Zinc/mg1.5
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
1 ½ pounds
Redfish fillet (with skin)
2
2 tablespoons
3 stalks
1 stalk
Leek (about 250 grams)
1 piece
fresh Ginger root (about 15 grams)
14 ounces
3 tablespoons
3 tablespoons
¾ cup
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Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Paper towel, 1 Large knife, 1 Cutting board, 1 large Bowl, 1 Small bowl, 1 non-stick Wok, 1 Wooden spoon, 1 Fine grater, 1 Peeler, 1 Slotted spatula

Preparation steps

Step 1/10
Stir-Fried Redfish and Chile Peppers preparation step 1

Rinse fish fillets, pat dry and cut into 2 cm wide (approximately 3/4 inch) strips.

Step 2/10
Stir-Fried Redfish and Chile Peppers preparation step 2

Rinse the chile peppers, wipe dry and cut into thin rings.

Step 3/10
Stir-Fried Redfish and Chile Peppers preparation step 3

Mix the fish sauce and chile peppers, then spread over the fish and let stand one hour, covered.

Step 4/10
Stir-Fried Redfish and Chile Peppers preparation step 4

Trim both ends of lemongrass and peel tough outer layer. Rinse lemongrass, pat dry and cut into 5 cm (approximately 2-inch) long pieces.

Step 5/10
Stir-Fried Redfish and Chile Peppers preparation step 5

Rinse leek, drain and cut into thin rings. Peel ginger root and finely grate.

Step 6/10
Stir-Fried Redfish and Chile Peppers preparation step 6

Rinse broccoli and cut into small florets, then peel the stem and cut into small pieces.

Step 7/10
Stir-Fried Redfish and Chile Peppers preparation step 7

Heat 1 tablespoon oil in a non-stick wok. Stir-fry the broccoli, leek and lemongrass over medium heat until crisp-tender, 4-5 minutes.

Step 8/10
Stir-Fried Redfish and Chile Peppers preparation step 8

Add ginger and stir-fry briefly. Stir in the oyster sauce and chicken stock and cook, stirring, until vegetables are coated, 2-3 minutes. Remove vegetable mixture from wok and keep warm.

Step 9/10
Stir-Fried Redfish and Chile Peppers preparation step 9

Wipe the wok clean. Heat the remaining oil. Pat dry the fish pieces and stir-fry over medium heat until browned, 3-4 minutes.

Step 10/10
Stir-Fried Redfish and Chile Peppers preparation step 10

Divide vegetables among warmed plates and arrange the fried fish pieces on top. Serve immediately.

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