Sliced Fish With Chinese Broccoli on White Rice Recipe

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Sliced Fish With Chinese Broccoli on White Rice
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Ingredients
13
Count
Nutrition
715
Calories
Total time
45
Minutes
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Ingredients:

  • 3/4 lb cod (or another similar boneless fish)
  • 1 1/2 cups of chinese broccoli
  • 5 tbsp peanut oil
  • 6 tbsp cornstarch
  • 1/2 cup stock (extra as needed)
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 1/8 tsp salt
  • 1 tbsp rice wine

Directions:

  1. PREPARATION.
  2. Remove any fish bones and cut the fish up into bite size pieces, set aside.
  3. Beat one egg yolk in a bowl, set aside.
  4. Place about 4 or more tablespoons of cornstarch on a big flat plate and spread out, set aside.
  5. Remove and discard the leafy part of the Chinese broccoli, cut the stems at an angle and into bite side pieces, set a side. (Or substitute American broccoli, tofu, string beans, other greens).
  6. Grate 2 tablespoons ginger, set aside.
  7. In a bowl add the stock, ginger, 1 tablespoon soy sauce, sesame oil, salt & white pepper to taste, 1 1/2 tablespoons cornstarch (or more as needed to thicken), set aside.
  8. COOKING DIRECTIONS.
  9. Bring a small pot of water to a boil, add 1/8 teaspoon salt and then add the cut up broccoli and par-boil for about 1 minutes, drain and set aside.
  10. In a wok (or Teflon pan) add 1 tablespoon peanut oil, then add the par-boiled broccoli and cook stir for about two minutes, remove and set aside.
  11. In a wok (or Teflon pan) add about 4 tablespoons of peanut oil and heat to moderate hot (not to the point of smoking).
  12. Deep a fish piece in the egg and then into the cornstarch (coat both sides) then add to the wok. Do this quickly for the remaining fish pieces, separating the pieces as needed (but do not turn).
  13. When you see that the pieces are cooked for about 2 minutes on one side, then turn all and cook another 1 minute. Next drain and into a plate. However, retain 2 tablespoons of oil and discard the rest.
  14. Return to the wok 2 tablespoons of the oil from the fish. When the oil is hot, add the par-boiled broccoli, rice wine, 1/2 tablespoon soy sauce and stir-fry for about 1 minute.
  15. Next add the bowl of stock and stir to thicken (add more cornstarch as needed).
  16. Then add back the fish pieces “ON TOP” (do not incorporate) and cook for 1 minute to heat up and then one quick stir. On a serving plate add some hot white rice and on top (or on the side) add the fish pieces.
  17. Enjoy.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 714.75 Kcal (2993 kJ)
Calories from fat 361.53 Kcal
% Daily Value*
Total Fat 40.17g 62%
Cholesterol 161.77mg 54%
Sodium 1327.73mg 55%
Potassium 787.52mg 17%
Total Carbs 49.43g 16%
Sugars 1.56g 6%
Dietary Fiber 2.43g 10%
Protein 33.78g 68%
Vitamin C 18.8mg 31%
Iron 2.1mg 12%
Calcium 108mg 11%
Amount Per 100 g
Calories 148.56 Kcal (622 kJ)
Calories from fat 75.14 Kcal
% Daily Value*
Total Fat 8.35g 62%
Cholesterol 33.62mg 54%
Sodium 275.96mg 55%
Potassium 163.68mg 17%
Total Carbs 10.27g 16%
Sugars 0.32g 6%
Dietary Fiber 0.51g 10%
Protein 7.02g 68%
Vitamin C 3.9mg 31%
Iron 0.4mg 12%
Calcium 22.4mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 17.2
    Points
  • 19
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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