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Name: Stir-Fry Coley with Ginger
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 1 Red pepper de-seeded and chopped; 2 tb Olive oil or sunflower oil; ; chopped; 375 g Coley fillets thawed if frozen, skinned and cut into small pieces; 3 Spring onions sliced; 1 clove Garlic crushed; 200 g Bean sprouts; 2 Carrots julienned; 3 sticks Celery sliced thinly; 2 tb Dry sherry; 2 1/2 Cm piece fresh root ginger grated; 1 tb Light soy sauce

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INGREDIENTS

1 Red pepper ; de-seeded and chopped
2 tb Olive oil ; or sunflower oil
; chopped
375 g Coley fillets ; thawed if frozen, skinned and cut into small pieces
3 Spring onions ; sliced
1 clove Garlic ; crushed
200 g Bean sprouts
2 Carrots ; julienned
3 sticks Celery ; sliced thinly
2 tb Dry sherry
2 1/2 Cm piece fresh root ginger ; grated
1 tb Light soy sauce

Servings

INSTRUCTIONS

Heat the oil in a wok or large frying pan until sizzling hot. Add the fish and stir-fry for 2-3 minutes. Add the onions, garlic, ginger, carrots, celery and pepper and cook for 2-3 minutes. Add the bean sprouts, soy sauce and sherry, toss well and cook for 1-2 minutes. Serve immediately.

NOTES

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Nutrition

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Serving Size: 1 Serving (266g)
Recipe Makes: 4

Calories: 216
Calories from Fat: 83 (38%)

Amt Per Serving		% DV

	Total Fat 9.2g	12 %
	Saturated Fat 1.4g	7 %
	Monounsaturated Fat 4.4g
	Polyunsanturated Fat 2.5g
Cholesterol 56.2mg		17 %
Sodium 367.6mg		13 %
Potassium 656.5mg		17 %
Total Carbohydrate 11g		3 %
	Dietary Fiber 2.9g	11 %
	Sugars, other 8.1g
Protein 20.4g		29 %
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: 216

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