Stir Fried Swordfish With Broccoli And Mushrooms
|Swordfish steak||1 Pound (One 1 Inch Thick Piece)|
|Dry sherry||2 Tablespoon|
|Soy sauce||1 Tablespoon|
|Ground ginger||1⁄4 Teaspoon|
|Crushed red pepper||1⁄8 Teaspoon|
|Broccoli||4 Ounce (1 Small Bunch)|
1. Remove skin from swordfish steak; cut steak into 1-inch chunks. In medium-sized bowl,combine fish chunks, sherry, soy sauce, cornstarch, sugar, ginger, and crushed red pepper.
2. Slice mushrooms. Cut broccoli flowerets into 2" by 1" pieces; peel and cut stems into 2" by 1/2 strips. Cut green onions into 3-inch pieces.
3. In 5-quart Dutch oven or wok over medium-high heat, in 1/4 cup hot salad oil, cook mushrooms, broccoli, green onions, and salt, stirring quickly and frequently with slotted spoon, until vegetables are tender-crisp, about 5 minutes. Remove vegetables to a bowl.
4. In same Dutch oven over medium-high heat, in 2 more tablespoons hot salad oil, cook swordfish chunks, stirring gently, until fish is firm, about 2 minutes. Return vegetables and juices in bowl to Dutch oven; heat through.
Serving size: Complete recipe
Calories 781 Calories from Fat 227
% Daily Value*
Total Fat 25 g38.9%
Saturated Fat 4.2 g21.2%
Trans Fat 0 g
Cholesterol 180 mg60%
Sodium 2464.4 mg102.7%
Total Carbohydrates 34 g11.5%
Dietary Fiber 7.3 g29.1%
Sugars 9.5 g
Protein 100 g200.6%
Vitamin A 60.6% Vitamin C 221.2%
Calcium 9.5% Iron 33.8%
*Based on a 2000 Calorie diet