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Orange Roughy Stir-Fry
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Authored By: Polly Pitchford, Full Spectrum Health™
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Use any mild fish for this recipe.
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Diet Types: Low Fat, Low Sodium
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Ingredients:
2 orange roughy fillets, cut into 11 teaspoon Tamari1 teaspoon toasted Sesame Oil1/2 cup broccoli florettes1/2 cup carrots, julienned1/2 cup snow peas, ends trimmed1/2 teaspoon fresh ginger juice1/2 cup water1 tablespoon Arrowroot or cornstarch
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Serves: 4
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Cooking Time: Under 30 minutes |
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| Instructions: |
| Marinate orange roughy in Tamari and 1 teaspoon of the Sesame Oil. Set aside.
Cut vegetables, set aside.
Heat the remaining 1 teaspoon toasted Sesame Oil in a wok or large skillet over medium-high heat.
Add orange roughy and vegetables and stir-fy, stirring constantly, until fish is cooked all the way through, about 3-4 minutes.
Add water or stock to remaining marinade along with ginger juice and Arrowroot.
Stir until Arrowroot is dissolved.
Pour over the stir-fry and toss until all ingredients are covered and the sauce has thickened.
Serve immediately. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 80
Calories from Fat 15
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% Daily Value*
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| | Total Fat 2g | 3% | | | Saturated Fat 0g | 1% | | | Mono Fat 1g | | | | Cholesterol 14mg | 5% | | | Sodium 136mg | 6% | | | Total Carbs 5g | 2% | | | Dietary Fiber 1g | 4% | | | Protein 11g | | | | Iron | 4% | | | Calcium | 4% | | | Vitamin C | 19% | | | Vitamin E | 2% | | | Vitamin A | 48% | | | Vitamin B-12 | 20% | | | Vitamin B-6 | 10% | | | Pantothenic acid | 5% | | | Niacin | 11% | | | Riboflavin | 6% | | | Thiamin | 7% | | | Folate | 5% | | | Selenium | 46% | | | Manganese | 5% | | | Copper | 5% | | | Zinc | 4% | | | Potassium | 9% | | | Phosphorus | 16% | | | Magnesium | 7% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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