Tilapia and Pepper Stir-Fry
Tilapia and Pepper Stir-Fry
Photography by Yvonne Duivenvoorden
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 248 |
| pro | 25 g |
| total fat | 10 g |
| sat. fat | 1 g |
| carb | 15 g |
| fibre | 3 g |
| chol | 52 mg |
| sodium | 1,818 mg |
| % RDI: | - |
| calcium | 4 |
| iron | 13 |
| vit A | 105 |
| vit C | 57 |
| folate | 13 |
Serve with: Chinese Noodles
Ingredients
- 1 lb tilapia fillets or catfish fillets or Boston bluefish fillets, 1/2 inch (1 cm) thick
- 2 tbsp cornstarch
- 1/2 tsp salt
- 1/2 tsp pepper
- 2 tbsp vegetable oil
- 2 carrots, thinly sliced
- 1 sweet green pepper, sliced
- 1 cup chicken stock
- 2 tbsp oyster sauce
- 2 cloves garlic, minced
- 1 tbsp soy sauce
- 1 can (4 oz/398 mL) baby corn cobs, drained and rinsed
- 1/2 cup bean sprouts
- 2 green onions, thinly sliced
Preparation
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.
Source : Canadian Living Magazine: April 2003
- Keywords : Main Course; Dinner; Stir Fry; Skillet; Tilapia; Catfish; Fish; Green pepper; Green onions; Soy sauce; Carrots;
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