Cod Stir-fry
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Irish | Irishfood | 1 | Servings |
INGREDIENTS
| 1 | lb | Cod – filleted and skinned |
| 1 to 1.5 | ||
| 1/2 | Inch root ginger – finely | |
| grated | ||
| 1 | Clove garlic – finely grated | |
| 1 | Courgette – cut into | |
| matchsticks | ||
| 4 | oz | Babycorn |
| 4 | oz | Spinach |
| 2 | oz | Mangetout |
| 2 | Chilies – deseeded and | |
| finely chopped | ||
| 1 | T | Soy sauce Juice and zest of |
| 1 orange | ||
| Flour, salt and pepper | ||
| Sesame seed oil |
INSTRUCTIONS
Cut fish in 1.5" cubes. Toss lightly in seasoned flour. Heat half the oil in a wok or deep pan. Fry fish briskly, browning all sides. Remove. Heat remaining oil. Add chilies, garlic and ginger. Stir-fry for one minute. Add courgette, corn, mangetout and spring onion. Continue to stir-fry. Return fish to pan with spinach, soy sauce, orange juice and zest. Cook for two minutes. Substitutions Salmon, monkfish, pollock, rock salmon, hake. Converted by MC_Buster. Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 816
Calories From Fat: 437
Total Fat: 49.9g
Cholesterol: 149.7mg
Sodium: 2967.6mg
Potassium: 747.4mg
Carbohydrates: 22.6g
Fiber: 4.5g
Sugar: 9.4g
Protein: 70.8g