Cod Stir-Fry
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INGREDIENTS
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.
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (776g) | ||
| Recipe Makes: 1 servings | ||
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| Calories: 386 | ||
| Calories from Fat: 371 (96%) | ||
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| Amt Per Serving | % DV | |
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| 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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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 386
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