Tilapia and Pepper Stir-Fry

Tilapia and Pepper Stir-Fry Image by: Tilapia and Pepper Stir-Fry Author: Canadian Living

Serve with: Chinese Noodles

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: April 2003

Ingredients

  • 1 lb tilapia fillet 1/2 inch (1 cm) thick
  • 1 lb catfish fillet 1/2 inch (1 cm) thick
  • 1 lb Boston bluefish fillet 1/2 inch (1 cm) thick
  • 2 tablespoons cornstarch
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 tablespoons vegetable oil
  • 2 carrots thinly sliced
  • 1 sweet green pepper sliced
  • 1 cup chicken stock
  • 2 tablespoons oyster sauce
  • 2 cloves garlic minced
  • 1 tablespoon soy sauce
  • 1 can baby corn cob drained and rinsed
  • 1/2 cup bean sprouts
  • 2 green onions thinly sliced

Method

Cut fish into 1-inch (2.5 cm) pieces. In bowl, combine half of the cornstarch, the salt and pepper. Add fish and gently turn to coat. In large wok or skillet, heat half of the oil over high heat; stir-fry fish, in 2 batches, until slightly golden, 3 minutes, adding more oil as necessary. Transfer to plate.

Add carrots, green pepper and 1/4 cup (50 mL) water to wok; cover and steam over medium-high heat until tender-crisp, about 4 minutes. In bowl, whisk stock, oyster sauce, garlic, soy sauce and remaining cornstarch; add to pan and cook, stirring, until thickened, about 2 minutes.

Add corn and fish; cook, gently stirring occasionally, until fish flakes easily when tested, 2 minutes. Remove from heat. Stir in bean sprouts; sprinkle with onions.

Nutritional facts <b>Per serving:</b> about

  • Sodium 1818 mg
  • Protein 25 g
  • Calories 248.0
  • Total fat 10 g
  • Cholesterol 52 mg
  • Saturated fat 1 g
  • Total carbohydrate 15 g

%RDI

  • Iron 13.0
  • Fibre 0.0
  • Folate 13.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 4.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 105.0
  • Vitamin C 57.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Tilapia and Pepper Stir-Fry

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