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Monkfish Stir Fry

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Submitted by blkbeaud

YIELD

2 servings

PREP

10 min

COOK

15 min

READY

25 min

Ingredients

1 453.6
POUND G MONKFISH
cut in 1-inch cubes *
4 4
EACH EACH CELERY
cut diagonally
2 2
SMALL SMALL ZUCCHINI
cut in 1/8-inch round
1 1
MEDIUM MEDIUM SWEET RED BELL PEPPERS
thinly sliced
3 45
TABLESPOONS ML PEANUT OIL
¼ 113.4
POUND G MUSHROOMS
quartered
¼ 59
1 1
X X SHERRY *
½ 118

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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 397g (14.0 oz)
Amount per Serving
Calories 360 51% from fat
 % Daily Value *
Total Fat 21g 32%
Saturated Fat 3g 17%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1878mg 78%
Total Carbohydrate 13g 13%
Dietary Fiber 6g 22%
Sugars g
Protein 19g
Vitamin A 49% Vitamin C 166%
Calcium 7% Iron 18%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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