This recipe for Stir-fry Fish Fillets calls for ginger, which is frequently used in seafood dishes to help cover the "fishy" odor. Scroll to the bottom of the recipe directions for a nutritional breakdown.
Serves 4
Serves 4
Ingredients:
- 1 pound boneless fish fillets
- .
- Marinade:
- 1 tablespoon rice wine, dry sherry or white wine
- a few drops sesame oil
- salt and pepper to taste
- 1 egg white
- 1 - 2 teaspoons cornstarch
- .
- Sauce:
- 1/2 cup fish stock, chicken broth, or water
- 1 tablespoon oyster sauce
- 1/4 teaspoon soy sauce
- 1 teaspoon cornstarch mixed in 1 tablespoon water
- .
- Other:
- 4 tablespoons vegetable oil for stir-frying
- 1 clove garlic, minced
- 2 slices ginger, shredded
- 1/2 red onion, sliced
- .
- Other:
- Other vegetables as desired (celery, bean sprouts, snow peas, mushrooms or bok choy)
- 2 teaspoons ground coriander, or as desired
Preparation:
1. Cut fish into pieces approximately 1 1/2 inches by 1/2 inch (be sure the pieces aren't too small). Add the marinade ingredients, adding each ingredient separately and the cornstarch last. Mix well and let the fish marinate for 10 minutes.
2. Prepare the sauce: In a small bowl, combine the fish stock broth or water with the oyster sauce and soy sauce. Set aside. In a second small bowl, combine the cornstarch and water. Set aside.
3. Preheat the wok and add 2 tablespoons oil. Add the fish fillets and sear until lightly browned. Remove the fish from the wok.
4. Add 2 tablespoons oil to the wok. Add the garlic, ginger, and onion and cook until the onion is lightly browned. Add the remaining vegetables and stir-fry. Add the sauce, heat to bubbling, and add the cornstarch and water, stirring quickly to thicken. Add the fish back into the wok. Mix everything through. Sprinkle the cooked fish and vegetables with the ground coriander before serving.
Nutritional Breakdown per serving (based on using bok choy, with water instead of chicken broth or fish stock, and 1/8 teaspoon each salt and pepper in the marinade): 262 calories (kcal), 15 g Total Fat, 22 g Protein, 5 g Carbohydrate, 49 mg Cholesterol, 204 mg Sodium; 577 mg potassium, 3g Fiber
A good source of potassium and folacin (folic acid) and calcium.
Reader Rating: 5 out of 5 stars
2. Prepare the sauce: In a small bowl, combine the fish stock broth or water with the oyster sauce and soy sauce. Set aside. In a second small bowl, combine the cornstarch and water. Set aside.
3. Preheat the wok and add 2 tablespoons oil. Add the fish fillets and sear until lightly browned. Remove the fish from the wok.
4. Add 2 tablespoons oil to the wok. Add the garlic, ginger, and onion and cook until the onion is lightly browned. Add the remaining vegetables and stir-fry. Add the sauce, heat to bubbling, and add the cornstarch and water, stirring quickly to thicken. Add the fish back into the wok. Mix everything through. Sprinkle the cooked fish and vegetables with the ground coriander before serving.
Nutritional Breakdown per serving (based on using bok choy, with water instead of chicken broth or fish stock, and 1/8 teaspoon each salt and pepper in the marinade): 262 calories (kcal), 15 g Total Fat, 22 g Protein, 5 g Carbohydrate, 49 mg Cholesterol, 204 mg Sodium; 577 mg potassium, 3g Fiber
A good source of potassium and folacin (folic acid) and calcium.
Reader Rating: 5 out of 5 stars
