Teriyaki Pollock and Vegetable Stir-Fry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 309 cal. | (15 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 19.3 μg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.5 mg | (104 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 1,036 mg | (26 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 600 grams Pollock (skin removed)
- 5 Tbsps Teriyaki sauce
- 300 grams carrots
- 3 scallions
- 150 grams soybean sprout
- 1 tsp freshly grated ginger
- 3 Tbsps sesame oil
- salt
- peppers (freshly ground)
- 3 tsps cornstarch
Preparation steps
For the stir-fry: Rinse the pollock, pat dry, and cut into bite-size chunks. Drizzle the pollock with 2 tablespoons of the teriyaki sauce and gently toss until well coated. Peel the carrots and coarsely grate them. Rinse the scallions and thinly slice them.
Heat 1 1/2 tablespoons of the oil in a wok. Add the carrots, scallions, bean sprouts and ginger, and stir fry until tender, about 4 minutes. Add the remaining teriyaki sauce, and the salt and pepper. Remove to a plate and keep warm.
Pat the pollock dry, season with salt and pepper, and toss in cornstarch. Heat the remaining oil in the wok. Add the fish and stir fry until cooked through, about 3-4 minutes. For serving: Divide the vegetables and fish between bowls. Serve with rice if desired.
