Vegetable-pineapple Stir-fry with Sweet and Sour Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 670 cal. | (32 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 8.1 mg | (68 %) | ||
| Vitamin K | 27.1 μg | (45 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 5.5 μg | (183 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,364 mg | (34 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 136 μg | (68 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 13.8 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 182 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 800 grams fish fillets (such as saithe, cod and redfish)
- 1 Tbsp light soy sauce
- 5 Tbsps Potato flour
- 1 egg
- salt
- freshly ground peppers
- Frying oil
- 4 Tomatoes
- 1 small Cucumber
- 1 paprika (red)
- 1 sm can Pineapple (in pieces, 150 grams drained)
- 3 Tbsps vegetable oil
- 1 Tbsp sugar
- 2 Tbsps White vinegar
- 2 Tbsps soy sauce
Preparation steps
Rinse the fish fillets, pat dry and cut into bite-sized pieces. Drizzle with soy sauce. Mix the potato flour, egg and 2-3 tablespoons of cold water into a batter and season with salt and pepper. Pour mixture over the fish and mix well.
Rinse the tomatoes, remove stems, cut into 8 pieces and remove the seeds. Rinse the cucumber and cut diagonally into thin slices. Drain the pineapple chunks. Rinse the bell pepper, cut in half, remove seeds and cut into thin strips.
Heat the wok and pour in 3 tablespoons vegetable oil. Add the tomatoes, bell pepper, cucumber and pineapple to the wok and stir-fry briefly. Add the sugar, vinegar and soy sauce and cook for about 4 minutes while stirring. Meanwhile, fry the fish in batches in another pan in oil until golden. Drain on paper towels. Add fish to vegetables. Serve on preheated plates.
