Stir Fry Fish Filets Recipe

Looking for an easy Stir Fry Fish Filets recipe? Learn how to make Stir Fry Fish Filets using healthy ingredients.


Submitted by earth_mom

Makes 4 servings



Fish stir fry with vegetables over brown rice. Add other vegetables as desired: celery, bean sprouts, snow peas, mushrooms or bok choy

Recipe Ingredients for Stir Fry Fish Filets

1 pound fish fillets, boneless

Marinade:
1 tablespoon rice wine, dry sherry or white wine
1/8 teaspoon sesame oil
1 salt and pepper to taste
1 egg white
1 teaspoons cornstarch

Other:
1 cooking spray
1 clove garlic, minced
1 tablespoon ginger, raw sliced shredded
1/2 red onion, sliced

Sauce:
1/2 cup fish stock, chicken broth, or water
1 tablespoon oyster sauce
1/4 teaspoon soy sauce
1 teaspoon cornstarch
1 tablespoon water

Other:
2 teaspoons coriander, ground

Recipe Directions for Stir Fry Fish Filets

  1. Cut fish into pieces approximately 1 1/2 inches by 1/2 inch (be sure the pieces aren't too small).

  2. Add the marinade ingredients, adding each ingredient separately and the cornstarch last.

  3. Mix well and let the fish marinate for 10 minutes.

  4. Prepare the sauce: In a small bowl, combine the first 3 sauce ingredients and set aside.

  5. In a second bowl, combine the cornstarch and water and set aside.

  6. Heat the wok.

  7. Squirt cooking spray into the heated wok.

  8. Add the fish fillets and sear until lightly browned.

  9. Remove the fish from the wok.

  10. Squirt cooking spray into the wok.

  11. Add the garlic, ginger, and onion and cook until the onion is lightly browned.

  12. Add the remaining vegetables and stir-fry.

  13. Add the sauce, heat to bubbling.

  14. add the cornstarch and water, stirring quickly to thicken.

  15. Add the fish back into the wok.

  16. Mix everything thoroughly.

  17. Sprinkle the cooked fish and vegetables with the ground coriander (more or less, as desired) before serving.

Categories

Fish, Main Dish, Asian, Stir Fry

Nutrition Facts
Serving Size 177.7g
Amount Per Serving
Calories
290
Calories from Fat
129
% Daily Value*
Total Fat
14.3g
22%
Saturated Fat
3.2g
16%
Trans Fat
0.0g
Cholesterol
39mg
13%
Sodium
665mg
28%
Potassium
424mg
12%
Total Carbohydrates
23.2g
8%
Dietary Fiber
1.0g
4%
Sugars
0.7g
Protein
17.8g
Vitamin A 1% Vitamin C 2%
Calcium 3% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
D+
  Good points
  • Very low in sugar
  •   Bad points
  • Contains alcohol
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