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| Orange Roughy Stir-Fry |
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| Authored By: Polly Pitchford, Full Spectrum Health™ |
| 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 1
- 1 teaspoon Tamari
- 1 teaspoon toasted Sesame Oil
- 1/2 cup broccoli florettes
- 1/2 cup carrots, julienned
- 1/2 cup snow peas, ends trimmed
- 1/2 teaspoon fresh ginger juice
- 1/2 cup water
- 1 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 |
| 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% |
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| Saturated Fat 0g |
1% |
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| Mono Fat 1g |
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| Cholesterol 14mg |
5% |
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| Sodium 136mg |
6% |
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| Total Carbs 5g |
2% |
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| Dietary Fiber 1g |
4% |
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| Protein 11g |
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| Iron |
4% |
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| Calcium |
4% |
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| Vitamin C |
19% |
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| Vitamin E |
2% |
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| Vitamin A |
48% |
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| Vitamin B-12 |
20% |
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| Vitamin B-6 |
10% |
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| Pantothenic acid |
5% |
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| Niacin |
11% |
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| Riboflavin |
6% |
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| Thiamin |
7% |
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| Folate |
5% |
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| Selenium |
46% |
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| Manganese |
5% |
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| Copper |
5% |
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| Zinc |
4% |
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| Potassium |
9% |
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| Phosphorus |
16% |
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| 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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