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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 195.4
  • Total Fat: 8.0 g
  • Cholesterol: 62.3 mg
  • Sodium: 333.3 mg
  • Total Carbs: 8.2 g
  • Dietary Fiber: 2.3 g
  • Protein: 22.4 g

View full nutritional breakdown of cod with stir fry calories by ingredient
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cod with stir fry

Submitted by: SLIMSHANN

Introduction

serve for supper with brown rice or not. It cooks fast. . You have to be a bit of a multi tasker to get both the fish and the stirfry to the table hot and fresh at the same time. But it is worth it. The chopping of the vegetables takes the most time. I serve it to my kids before a big exam = brain food! they love it serve for supper with brown rice or not. It cooks fast. . You have to be a bit of a multi tasker to get both the fish and the stirfry to the table hot and fresh at the same time. But it is worth it. The chopping of the vegetables takes the most time. I serve it to my kids before a big exam = brain food! they love it
Number of Servings: 5

Ingredients

    1+ tsp Extra Virgin Olive Oil
    1 c. (3 med) julienne carrots (cut thin/long)
    1 baby zucchini sliced in rounds (2 cups)
    1 c sweet peppers diced (red/orange/yellow)
    3 c bok choi (baby) stems diced separated from leaves chopped
    .5 c onion diced
    1 TBSP soy sauce (low sodium)
    3 TBSP or more to saute chicken stock fat free no sodium (I use homeade)
    1 TBSP ginger
    1 tsp sesame oil
    12-16 oz cod or snapper fillets
    2 TBSP butter
    1TBSP garlic minced

Directions

line a cast iron fry pan or wok with olive oil or cooking spray, have all vegetables cut and separate on a chopping block before you start to cook.
mix in a small cup/bowl the soy sauce, chicken stock, ginger, sesame oil. Put beside the pan/wok
Heat pan/wok to very hot (just before oil smokes) add the carrots and saute for about 3-5 minutes stir often. when the color begins to brighten add the peppers, zucchini and bok choi stems, saute and allow to brown a bit. Add the Chicken stock/soy mixture then the bok choi leaves. turn off heat the leaves will cook!

At the same time have a cast iron pan getting hot with the butter/garlic. Before it smokes but at med/hi heat add the fish fillets cook about 3-4 mins on each side.




Serving Size: 4-5

Number of Servings: 5

Recipe submitted by SparkPeople user SLIMSHANN.






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