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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.
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|Serving Size: 1 Serving (776g)|
|Recipe Makes: 1 servings|
|Calories from Fat: 371 (96%)|
|Amt Per Serving||% DV|
|Total Fat 41.2g||55 %|
|Saturated Fat 5.9g||29 %|
|Monounsaturated Fat 16.2g|
|Polyunsanturated Fat 17.2g|
|Cholesterol 0mg||0 %|
|Sodium 88.5mg||3 %|
|Potassium 625mg||16 %|
|Total Carbohydrate 4.1g||1 %|
|Dietary Fiber 2.5g||10 %|
|Sugars, other 1.6g|
|Protein 3.2g||5 %|
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Calories per serving: 386
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