Tilapia and Pepper Stir Fry
Servings
Prep Time
Cook Time
Ready In
Recipe: #7385
March 16, 2012
Categories: Dinner, Main Dish, Sauce, Beans, Fish, Vegetables, Bean Sprouts, Carrot, Corn, Garlic, Peppers, North American, Pacific Northwest, Pacific Rim, Brunch, Entertaining, Fall/Autumn, Ladies Luncheon, Mother's Day, Romantic Dinner, Summer, Winter, Skillet, Wok/Stir-Fry, Diabetic, Heart Healthy, Low Calorie, Low Fat, Low Sodium, No Eggs, Vegetarian, Water more
"This is good with rice or over noodles too. Lovely with tilapia or any white firm fish. I used rock fish cod. The recipe can easily be cut in half."
Ingredients
Nutritional
- Serving Size: 1 (384.5 g)
- Calories 858.3
- Total Fat - 8.1 g
- Saturated Fat - 1.7 g
- Cholesterol - 2.1 mg
- Sodium - 687.1 mg
- Total Carbohydrate - 188.6 g
- Dietary Fiber - 14.1 g
- Sugars - 70.8 g
- Protein - 11.1 g
- Calcium - 60.8 mg
- Iron - 2.4 mg
- Vitamin C - 103.5 mg
- Thiamin - 0.4 mg
Step 1
Place bite siZed pieces fish in a bowl; add 1 tablespoon cornstarch, the salt and pepper; gently stir to coat. Set aside.
Step 2
In a wok or large frypan, heat 1 tablespoon of the oil over high heat, cook and stir fry fish in 2 batches, until slightly golden, about 3 minutes eash batch, adding more oil if necessary, place in a bowl and set aside.
Step 3
Add carrots, green pepper and 1/4 cup of water to wok; cover and steam over medium high heat, until tender crisp, about 4 minutes.
Step 4
Whisk together broth, oyster sauce, garlic, soy sauce and remaining cornsrarch; add to wok stirring until thickened, about 2 minutes.
Step 5
Add corn and fish, cook stirring occasionally, until fish flakes easily with a fork, about 2 minutes; remove from heat; Stir in bean sprouts and sprinkle with green onion.
Tips & Variations
No special items needed.