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Seafood: Stir-Fried Fish w/Sweet Peas

Source of Recipe

Diabeteslife.com


List of Ingredients

1 pound of rock cod filets

For the marinade:
1 egg white
1/8 teaspoon of garlic, minced
1/8 teaspoon of salt (optional)
a pinch of freshly ground black pepper
3 teaspoons of canola oil
1 cup of fresh or frozen sweet peas
4 slices of ginger
a dash of sesame oil
a dash of dry white cooking wine
1 teaspoon of cornstarch dissolved in 1/2 cup of water

Garnish (optional):
Carrots, straw mushrooms and yellow chives, thinly sliced into matchstick strips



Recipe

1.Slice or butterfly each fish filet.

2.Combine egg white, garlic, salt and pepper in a medium bowl. Add fish and stir to coat each piece of fish. Let stand for 15 minutes.

3.Heat a non-stick pan with 2 teaspoons of oil. Swirl to coat sides of pan. Pan-fry fish until almost cooked. Remove from pan.

4.Return the pan to high heat, and add the remaining 1 teaspoon of oil. Add sweet peas and ginger. Stir-fry for 1 minute. Return fish to pan, and add sesame oil and cooking wine.

5.Add cornstarch solution and cook, stirring until gravy thickens. Once gravy thickens, remove from pan. Serve with a garnish of carrots, straw mushrooms and yellow chives.


NUTRITIONAL INFORMATION
Calories: 168
Calories from Fat: 11%
Fat: 2g
Saturated Fat:
Cholesterol: 49mg
Sodium: 352mg
Carbohydrate: 5g
Protein: 25g
Fiber: 1g
Exchanges: 3 Very Lean Meat & 1 Vegetable