|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)|
|Sliced water chestnuts||1⁄2 Cup (8 tbs)|
|Cornstarch||2 1⁄2 Tablespoon|
|Water||3⁄4 Cup (12 tbs)|
|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 (325Â°) 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.
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