Courtesy of Sunflower Health Foods - Gainesville
http://www.sunflowerhealthfoods.com

Orange Roughy Stir-Fry

Diet Type: Low Fat

Cooking Time: Under 30 minutes

Ingredients:

  2 orange roughy fillets, cut into 1
  1 teaspoon Tamari
  1 teaspoon toasted Sesame Oil
  1/2 cup broccoli florettes
  1/2 cup carrots, julienned
  1/2 cup snow peas, ends trimmed
  1/2 teaspoon fresh ginger juice
  1/2 cup water
  1 tablespoon Arrowroot or cornstarch
 
Directions:

Marinate orange roughy in Tamari and 1 teaspoon of the Sesame Oil. Set aside. Cut vegetables, set aside. Heat the remaining 1 teaspoon toasted Sesame Oil in a wok or large skillet over medium-high heat. Add orange roughy and vegetables and stir-fy, stirring constantly, until fish is cooked all the way through, about 3-4 minutes. Add water or stock to remaining marinade along with ginger juice and Arrowroot. Stir until Arrowroot is dissolved. Pour over the stir-fry and toss until all ingredients are covered and the sauce has thickened. Serve immediately.

Servings: 4

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 80
Calories from Fat 15
 % Daily Value*
Total Fat 2g3%
  Saturated Fat 0g1%
  Mono Fat 1g 
Cholesterol 14mg5%
Sodium 136mg6%
Total Carbs 5g2%
  Dietary Fiber 1g4%
Protein 11g 
Iron4%
Calcium4%
Vitamin C19%
Vitamin E2%
Vitamin A48%
Vitamin B-1220%
Vitamin B-610%
Pantothenic acid5%
Niacin11%
Riboflavin6%
Thiamin7%
Folate5%
Selenium46%
Manganese5%
Copper5%
Zinc4%
Potassium9%
Phosphorus16%
Magnesium7%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.