Wok-fried Cod
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
358
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 358 kcal | (17 %) | ||
| Protein | 47.12 g | (48 %) | ||
| Fat | 8.77 g | (8 %) | ||
| Carbohydrates | 16.05 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.67 g | (6 %) |
more nutritional values
| Vitamin A | 54.71 mg | (6,839 %) | ||
| Vitamin D | 2.16 μg | (11 %) | ||
| Vitamin E | 1.72 mg | (14 %) | ||
| Vitamin B₁ | 0.21 mg | (21 %) | ||
| Vitamin B₂ | 0.33 mg | (30 %) | ||
| Niacin | 13.69 mg | (114 %) | ||
| Vitamin B₆ | 0.71 mg | (51 %) | ||
| Folate | 26.83 μg | (9 %) | ||
| Pantothenic acid | 0.47 mg | (8 %) | ||
| Biotin | 2.6 μg | (6 %) | ||
| Vitamin B₁₂ | 1.95 μg | (65 %) | ||
| Vitamin C | 51.53 mg | (54 %) | ||
| Potassium | 850.44 mg | (21 %) | ||
| Calcium | 47.53 mg | (5 %) | ||
| Magnesium | 89.88 mg | (30 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 19.12 μg | (10 %) | ||
| Zinc | 1.38 mg | (17 %) | ||
| Saturated fatty acids | 1.36 g | |||
| Cholesterol | 99 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 egg whites
- 5 tablespoons Corn starch
- 5 tablespoons Rice wine (sake)
- 4 cups Cod (skinned, ready-to-cook, diced)
- 2 scallions (sliced)
- 2 garlic (crushed)
- ½ inch fresh ginger (peeled and chopped)
- 2 red peppers (roughly chopped)
- 1 ½ cups Bamboo shoots (tinned, drained)
- 2 tablespoons sesame oil
- 2 tablespoons light soy sauce
Preparation steps
1.
Beat the egg whites with 4 tbsp cornflour. Stir in the sake and season with a pinch of salt. Add the fish, mix well and leave to marinate for around 15 min.
2.
Heat the oil in a wok and add the fish and the marinade. Fry the fish for 3 min on all sides. Remove using a draining spoon and add the spring onions, garlic and ginger to the wok. Fry for a few minutes then add the peppers and the bamboo shoots and fry for another minute.
3.
Return the fish to the pan and deglaze with the remaining sake. Mix together the remaining cornflour and the soy sauce, season with a pinch of pepper and add to the wok. Drizzle with sesame oil as desired, season to taste and serve on preheated plates.
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