Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Stir-Fried Redfish and Chile Peppers

Stir-Fried Redfish and Chile Peppers

with Broccoli and Lemongrass
20 min., ready in 1 hr 35 min.
Time:
292
calories
Calories:
Ingredientsfor  
Ingredients
1 ½ lbs skin on redfish fillet (substitute any white fish i.e. cod or snapper)
2 red chili peppers
2 Tbsps Thai fish sauce
3 stalks Lemongrass
1 stalk Leeks (about 8-9 oz)
1 pc fresh ginger
14 ozs Broccoli
3 Tbsps Canola oil
3 Tbsps Oyster sauce
¾ cup Chicken broth
How healthy are the main ingredients?
BroccoligingerLeek
Preparation
1.
Stir-Fried Redfish and Chile Peppers preparation step 1

Rinse fish fillets, pat dry, and cut into 3/4 inch strips.

2.
Stir-Fried Redfish and Chile Peppers preparation step 2

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

3.
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.

4.
Stir-Fried Redfish and Chile Peppers preparation step 4

Trim both ends of lemongrass and peel the tough outer layer. Rinse lemongrass, pat dry and cut into 2-inch long pieces.

5.
Stir-Fried Redfish and Chile Peppers preparation step 5

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

6.
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.

7.
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.

8.
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.

9.
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.

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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie292 cal.(14 %)
Protein36 g(37 %)
Fat14 g(12 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Healthy, because

Healthy, because

Redfish and broccoli make an extremely nutritious duo. The delicious fish alone contributes 60 percent of the daily iodine requirement and thus supports the thyroid gland.

Even smarter

Even smarter

A lot of protein and few carbohydrates make this dish a particularly light and digestible dinner. For the bigger appetite, simply serve it with some rice. 

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.