Redfish over Stir-Fried Vegetables

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Redfish over Stir-Fried Vegetables
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Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
426
calories
Calories
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Our nutritional traffic light explained
more nutritional values 
1 serving contains
(Percentage of daily recommendation)
Calories426 kcal(20 %)
Protein36.9 g(38 %)
Fat22 g(19 %)
Carbohydrates19 g(13 %)
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
2
Ingredients
1 Fennel bulb
200 grams waxy potatoes
2 carrots
1 stalk Leeks
1 lemon (organic)
300 grams redfish fillet
3 Tbsps vegetable oil
100 milliliters Vegetable broth (or fish stock)
1 Tbsp Dijon mustard
fresh Lovage (and dill with flowers)
Iodized salt
white peppers
How healthy are the main ingredients?
LeekpotatoFennel bulbcarrotlemon
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Preparation steps

1.

Rinse the fennel, trim and thinly slice. Peel the potatoes and carrots, rinse and thinly slice. Rinse the leek and cut into rings. Cut the lemon into wedges. Cut the fish into bite-sized pieces.

2.

Heat 2 tablespoons oil in a wok and stir-fry the redfish for about 3 minutes. Set aside. 

3.

Add the remaining oil to the wok. Stir-fry the vegetables and lemon wedges for about 10-15 minutes, stirring occasionally. Gradually pour in the vegetable stock then mix in the mustard. Season with chopped herbs, salt and pepper. Return the fish to the wok and carefully fold into the vegetables.

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