Wok-fried Cod

Name: Wok-fried Cod
Total time: 1 h
Yield: 4
Cuisine: Asian, Chinese
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 cloves (crushed); 0.5 inch fresh Ginger root (peeled and chopped); 2 red peppers (roughly chopped); 1.5 cups Bamboo shoot (tinned, drained); 2 tablespoons sesame oil; 2 tablespoons light soy sauce

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Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

ready in 1 hr

Ready in

Calories:

358

calories

Calories

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Nutritional values

1 serving contains
(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 %)

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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

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Ingredients

for

servings

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 cloves (crushed); ½ inch
fresh Ginger root (peeled and chopped); 2
red peppers (roughly chopped); 1 ½ cups
Bamboo shoot (tinned, drained); 2 tablespoons
sesame oil; 2 tablespoons
light soy sauce

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Preparation steps

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.

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.

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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Wok-fried Cod

Nutritional values

Ingredients

Preparation steps

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