Stir Fry Broccoli And Seafood
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Grains, Meats | 1 | Servings | ||
INGREDIENTS
| 1/4 | c | Chopped ginger |
| 5 | Garlic cloves, minced | |
| 2/3 | c | Soy sauce |
| 1/2 | c | Dry sherry or red wine |
| 3 | lb | Swordfish, cut into cubes |
| 1/3 | c | Peanut oil |
| 4 | c | Red bell pepper, chopped |
| 4 | c | Broccoli flowerets, blanched |
| 2 | c | Snow peas, trimmed |
| 2 | c | Minced scallions |
| 2 | c | Fish or chicken stock |
| 2 | T | Oyster sauce |
| 2 | T | Dark sesame oil |
| 1 1/2 | c | ps over rice. |
INSTRUCTIONS
From: HallieByrd <HallieByrd@aol.com> Combine first 4 ingredients with swordfish; marinate for 20 minutes. Drain, save marinade. Heat 1/4 cup oil in wok until smoking; add fish and cook 2 minutes, stirring until browned. Remove fish, wipe wok clean. Add remaining oil and stir fry peppers and broccoli for 2 minutes; add peas and scallions and cook 1 minute. Add fish, marinade, stock, oyster sauce and sesame oil; bring to a boil. Serve Posted to recipelu-digest by jeryder@juno.com on Mar 13, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 3628
Calories From Fat: 1873
Total Fat: 209.5g
Cholesterol: 1061.4mg
Sodium: 8030.2mg
Potassium: 8996.1mg
Carbohydrates: 79.3g
Fiber: 20.3g
Sugar: 31.4g
Protein: 342.6g