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Wok-Seared Mahi Mahi with Stir-Fried Vegetables

Wok-Seared Mahi Mahi with Stir-Fried Vegetables

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Submitted by lianef

Wok-Seared Mahi Mahi with Stir-Fried Vegetables recipe

YIELD

4 servings

PREP

10 min

COOK

20 min

READY

30 min

Ingredients

16 16
EACH EACH MAHI MAHI FILLETS
2 ounces each *
1
1
X SALT
to taste *
2 3E+1
TABLESPOONS ML PEANUT OIL
For vegetables
1 15
TABLESPOON ML GINGER ROOT
fresh, peeled, minced
1 15
TABLESPOON ML GARLIC
peeled, minced
¼ 59
½ 118
CUP ML SWEET RED BELL PEPPERS
thinly sliced
½ 118
CUP ML GREEN BELL PEPPERS
thinly sliced
½ 118
CUP ML SWEET YELLOW BELL PEPPERS
thinly sliced *
½ 118
CUP ML CARROTS
thinly sliced
½ 118
CUP ML SNOW PEA PODS
cut in half on bias
½ 118
2 3E+1
TABLESPOONS ML PEANUT OIL
2 3E+1
TABLESPOONS ML SESAME SEEDS
½ 118
2 3E+1
TABLESPOONS ML PEANUT BUTTER
1 5
TEASPOON ML SESAME OIL
1
X BLACK PEPPER
cracked, to taste *
For garnish
1 ½ 680.4
POUNDS G YUCCA *
1
X VEGETABLE OIL
for frying *

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 287 78% 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?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

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