Tilapia and Pepper Stir-Fry
Servings: 4
Ingredients:
Tilapia and Pepper Stir-Fry
Photography by Yvonne Duivenvoorden
| 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% |
Suggested Recipes
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1 lb (500 g) tilapia, catfish or Boston bluefish fillets, 1/2 inch (1 cm) thick
2 tbsp (25 mL) cornstarch
1/2 tsp (2 mL) each salt and pepper
2 tbsp (25 mL) vegetable oil
2 carrots, thinly sliced
1 sweet green pepper, sliced
1 cup (250 mL) chicken stock
2 tbsp (25 mL) oyster sauce
2 cloves garlic, minced
1 tbsp (15 mL) soy sauce
1 can (14 oz/398 mL) baby corn cobs, drained and rinsed
1/2 cup (125 mL) 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.
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