Monkfish Stir Fry

25 minutes Prep: 10 minutes Cook: 15 minutes

360 calories per serving view nutrition facts

2 servings suggest servings

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Ingredients

1	pound	monkfish	cut in 1-inch cubes
4	each	celery	cut diagonally
2	small	zucchini	cut in 1/8-inch round
1	medium	sweet red bell pepper	thinly sliced
3	tablespoons	peanut oil
1/4	pound	mushrooms	quartered
1/4	cup	soy sauce
1	x	sherry
1/2	cup	flour, all-purpose

Directions

Heat wok until very hot.

Add 2 tablespoons peanut oil and coat sides.

Let oil heat for a few seconds.

Add celery and cook about 3 minutes, stirring occasionally with wooden spoon.

When just tender, transfer to platter.

Add zucchini to wok and stir fry for 2 to 3 minutes.

When tender, transfer to platter with celery.

Add onion to wok.

When half cooked, add red pepper and cook about 2 minutes, stirring occasionally.

Transfer to platter with other vegetables.

Next, stir fry mushrooms for 2 to 3 minutes; transfer to platter.

Dredge fish in flour.

Add 1 tablespoon more peanut oil to wok.

Heat to very hot.

Stir fry fish in 2 to 3 batches.

Do not allow cubes of fish to touch each other in wok.

Transfer to platter.

After fish is cooked and removed from wok, add soy sauce and sherry to wok and mix.

Return fish to wok and toss briefly to coat.

Next add vegetables to wok and toss briefly to coat with soy mixture and to heat briefly.

Serve immediately.

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Nutrition Facts

Serving Size 397g

Amount per Serving

Calories 360 51% of calories from fat

	% Daily Value*
Total Fat 21.0g	32%
Saturated Fat 3.0g	17%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 1878mg	78%
Total Carbohydrate 38.0g	13%
Dietary Fiber 6.0g	22%
Sugars 8.0g
Protein 10.0g	19%

Vitamin A	49%		Vitamin C	166%
Calcium	7%		Iron	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How is this calculated?

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