Directions:
- Cut swordfish into 1-inch pieces; place in a shallow dish.
- Combine soy sauce, sherry, garlic, and gingerroot, stirring well; pour over fish.
- Cover and marinate in refrigerator up to 4 hours.
- Combine the chicken broth and the next 5 ingredients; stir to combine; set aside.
- Remove fish from marinade, discarding marinade.
- Coat a wok or large nonstick skillet with cooking spray.
- Add in oil; heat at medium-high until hot.
- Add fish; stir-fry 3 minutes or until tender; remove from wok; set aside and keep warm.
- Coat wok with cooking spray; heat at med-high heat until hot.
- Add in onion; stir-fry 1 minute; add in carrot; stir-fry 1 minute.
- Add in snow peas, mushrooms, and green onions; stir-fry 2 minutes or until crisp tender.
- Add in broccoli; stir-fry 1 minute.
- Return fish to wok; stir in reserved broth mixture.
- Cook, stirring constantly, until mixture is thickened; serve over rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 182.34 Kcal (763 kJ) | ||
| Calories from fat | 26.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.92g | 4% | |
|---|---|---|---|
| Cholesterol | 2.46mg | 1% | |
| Sodium | 214.38mg | 9% | |
| Potassium | 423.87mg | 9% | |
| Total Carbs | 30.73g | 10% | |
| Sugars | 8.82g | 35% | |
| Dietary Fiber | 3.86g | 15% | |
| Protein | 7.22g | 14% | |
| Vitamin C | 22mg | 37% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 6.1mg | 34% | |
| Calcium | 29.1mg | 3% | |
| Amount Per 100 g | |||
| Calories | 79.79 Kcal (334 kJ) | ||
| Calories from fat | 11.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.28g | 4% | |
|---|---|---|---|
| Cholesterol | 1.08mg | 1% | |
| Sodium | 93.81mg | 9% | |
| Potassium | 185.47mg | 9% | |
| Total Carbs | 13.45g | 10% | |
| Sugars | 3.86g | 35% | |
| Dietary Fiber | 1.69g | 15% | |
| Protein | 3.16g | 14% | |
| Vitamin C | 9.6mg | 37% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 2.7mg | 34% | |
| Calcium | 12.7mg | 3% | |
* 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.
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