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Catfish Stir

chef.tim.lee's picture
  Catfish fillet 1 1⁄2 Pound
  Lemon juice 3 Tablespoon
  Soy sauce 3 Tablespoon
  Vegetable oil 3 Tablespoon
  Thinly sliced carrots 1 Cup (16 tbs)
  Sliced broccoli floweret 1 Cup (16 tbs)
  Sliced zucchini 1 Cup (16 tbs)
  Sliced mushrooms 1 Cup (16 tbs)
  Sliced cauliflower flowerets 1 Cup (16 tbs)
  Green onions 3⁄4 Cup (12 tbs)
  Tomatoes 2 Medium
  Sliced water chestnuts 1⁄2 Cup (8 tbs)
  Cornstarch 2 1⁄2 Tablespoon
  Water 3⁄4 Cup (12 tbs)
  Salt 1 Teaspoon
  Pepper 1⁄4 Teaspoon
  Hot cooked rice 1 Cup (16 tbs)

Cut fillets into 2- x 3/4-inch strips.
Combine lemon juice and soy sauce, mixing well.
Add fish, and let stand 20 minutes.
Pour 2 tablespoons oil around top of preheated wok or large skillet, coating sides; allow to heat at medium high (325°) for 2 minutes.
Add carrots; stir-fry 2 minutes.
Add next 7 ingredients; stir-fry 2 minutes.
Remove vegetables; set aside.
Add 1 tablespoon remaining oil to wok; allow to heat at medium high (325°) for 2 minutes.
Drain fish, reserving marinade.
Add fish to wok, and stir-fry 2 minutes, or until fish flakes easily when tested with a fork.
Return vegetables to wok.
Combine cornstarch, water, salt, pepper, and reserved marinade; mix well, and add to wok.
Stir-fry over low heat (225°) 2 minutes or until thickened and bubbly.
Serve over rice.

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Nutrition Rank

Nutrition Facts

Serving size

Calories 438 Calories from Fat 180

% Daily Value*

Total Fat 19 g29.8%

Saturated Fat 3.8 g19.1%

Trans Fat 0 g

Cholesterol 67.5 mg22.5%

Sodium 1384.9 mg57.7%

Total Carbohydrates 38 g12.6%

Dietary Fiber 3.7 g15%

Sugars 5.3 g

Protein 28 g56.8%

Vitamin A 187.5% Vitamin C 157%

Calcium 7.1% Iron 13.4%

*Based on a 2000 Calorie diet

Catfish Stir Recipe