Tilapia and Pepper Stir Fry
Recipe: #7385
March 16, 2012
Categories: Sauce, Beans, Bean Sprouts, Carrot, Corn, Garlic, Peppers, Pacific Northwest, Pacific Rim, Brunch, Mothers Day, Romantic Dinner, Wok/Stir-Fry, Diabetic, Heart Healthy, Low Calorie, Low Fat, Low Sodium, No Eggs, Vegetarian, Water, Vegetarian Dinner, 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."
Original is 4 servings
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 by Step Method
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
No special items needed.
0 Reviews
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