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Wok-Seared Mahi Mahi with Stir-Fried Vegetables

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Wok-Seared Mahi Mahi with Stir-Fried Vegetables

Wok-Seared Mahi Mahi with Stir-Fried Vegetables recipe

 

Yield

4 servings

Prep

10 min

Cook

20 min

Ready

30 min
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
16 each mahi mahi fillets
2 ounces each
*
chinese five spice powder
to taste
* Camera
salt
to taste
* Camera
2 tablespoons peanut oil
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For vegetables
1 tablespoon ginger root
fresh, peeled, minced
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1 tablespoon garlic
peeled, minced
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¼ cup scallions, spring or green onions
chopped
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½ cup sweet red bell peppers
thinly sliced
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½ cup green bell peppers
thinly sliced
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½ cup sweet yellow bell peppers
thinly sliced
* Camera
½ cup carrots
thinly sliced
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½ cup snow pea pods
cut in half on bias
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½ cup mung bean sprouts
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2 tablespoons peanut oil
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2 tablespoons sesame seeds
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½ cup soy sauce, light
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2 tablespoons peanut butter
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1 teaspoon sesame oil
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black pepper
cracked, to taste
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For garnish
1 ½ pounds yucca
*
vegetable oil
for frying
* Camera

Ingredients

Amount Measure Ingredient Features
16 each mahi mahi fillets
2 ounces each
*
1 x chinese five spice powder
to taste
* Camera
1 x salt
to taste
* Camera
3E+1 ml peanut oil
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For vegetables
15 ml ginger root
fresh, peeled, minced
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15 ml garlic
peeled, minced
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59 ml scallions, spring or green onions
chopped
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118 ml sweet red bell peppers
thinly sliced
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118 ml green bell peppers
thinly sliced
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118 ml sweet yellow bell peppers
thinly sliced
* Camera
118 ml carrots
thinly sliced
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118 ml snow pea pods
cut in half on bias
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118 ml mung bean sprouts
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3E+1 ml peanut oil
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3E+1 ml sesame seeds
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118 ml soy sauce, light
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3E+1 ml peanut butter
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5 ml sesame oil
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1 x black pepper
cracked, to taste
* Camera
For garnish
680.4 g yucca
*
1 x vegetable oil
for frying
* Camera

Directions

FOR THE FISH: Season mahi mahi medallions with five-spice powder and salt.

In hot wok, add peanut oil and sear fish on both sides.

Take out and keep warm.

Wipe the wok (do not wash) with a kitchen towel.

Add peanut oil.

When smoking, add garlic, ginger and green onions, stir.

Add peppers and carrots and cook for about 1 minute.

Next add the snow peas and bean sprouts and stir well.

Spread the vegetables to the sides of the wok so that the center is empty.

Pour soy sauce and peanut butter in center, stirring until peanut butter melts and is incorporated with soy sauce.

Stir with vegetables, then add sesame seeds and sesame oil.

Stir once again, season with pepper, and set aside.

TO MAKE YUCCA: In salted boiling water, parboil yucca for about 7 to 10 minutes.

Remove from water and cool.

Peel yeca and slice in very thin strips.

In hot vegetable oil, fry yuca until golden; remove onto paper towels and season with salt.

TO ASSEMBLE DISH: In center of plate, spoon stir-fried vegetables.

Arrange the mahi mahi medallions around vegetables.

Loosely pile yuca on top of fish.

Garnish with sprinkling of fresh herbs.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 131g (4.6 oz)
Amount per Serving
Calories 28778% from fat
 % Daily Value *
Total Fat 25g 38%
Saturated Fat 4g 22%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1150mg 48%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 13%
Sugars g
Protein 16g
Vitamin A 63% Vitamin C 58%
Calcium 8% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
 

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