Fish Stir-fry with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 342 cal. | (16 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.2 mg | (85 %) | ||
| Vitamin K | 24.6 μg | (41 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,033 mg | (26 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 600 grams fish fillets (such as cod or pollock)
- salt
- 1 Tbsp cornstarch
- 6 Tbsps Rice wine
- 1 Bell pepper
- 2 Tomatoes
- ½ stalk Leeks
- 4 centimeters ginger
- 3 garlic cloves
- 2 Tbsps Tomato paste
- 1 Tbsp Rice vinegar
- 1 Tbsp soy sauce
- 2 Tbsps sugar
- vegetable oil
Preparation steps
Rinse fish and wipe dry and cut into about 3 cm (approximately 11/4 inches) cubes. Season with salt. Stir cornstarch and a little water until smooth. Mix cornstarch and water and rice wine and pour over fish. Cover with plastic wrap and marinate for about 15 minutes. Rinse peppers, drain and wipe dry and cut in half and remove seeds and ribs and dice. Rinse leeks, drain and cut into rings. Peel ginger and garlic and finely chop.
Mix tomato paste, vinegar, soy sauce and sugar. Heat oil in a pan and fry fish on both sides and remove from pan. Leave 1 tablespoon of oil in pan and heat and sauté ginger, garlic, leeks, peppers and tomatoes. Cook and stir constantly for a few minutes until peppers are al dente. Add fish and season with salt and pepper to taste and serve immediately.
