You are here

Stir Fried Cod with Mango

Diet.Chef's picture
  Carrots 6 Ounce (175 Gram)
  Vegetable oil 2 Tablespoon
  Red onion 1 , sliced
  Red bell pepper 1 , deseeded and sliced
  Green bell pepper 1 , deseeded and sliced
  Skinless cod fillet 1 Pound (450 Gram)
  Ripe mango 1
  Cornstarch 1 Teaspoon (Corn Flour)
  Soy sauce 1 Tablespoon
  Tropical fruit juice 3 1⁄2 Fluid Ounce (100 Milliliter, 1 1/3 Cup)
  Lime juice 1 Tablespoon
  Chopped coriander 1 Tablespoon (Cilantro)

1. Using a sharp knife slice the carrots into thin sticks.
2. Heat the vegetable oil in a preheated wok.
3. Add the onions, carrots and (bell) peppers to the wok and stir-fry for 5 minutes.
4. Using a sharp knife, cut the cod into small cubes.
5. Peel the mango, then carefully remove the flesh from the centre stone. Cut the flesh into thin slices.
6. Add the cod and mango to the wok and stir-fry for a further 4-5 minutes, or until the fish is cooked through. Do not stir the mixture too much or you may break the fish up.
7. Mix the cornflour (cornstarch), soy sauce, fruit juice and lime juice in a small bowl.
8. Pour the cornflour (cornstarch) mixture over the stir-fry and allow the mixture to bubble and the juices to thicken. Scatter with coriander (cilantro) and serve immediately.

Recipe Summary

Difficulty Level: 
Main Dish
Stir Fried
Party, Healthy
Preparation Time: 
5 Minutes
Cook Time: 
30 Minutes
Ready In: 
35 Minutes

Rate It

Your rating: None
Average: 4.2 (15 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1045 Calories from Fat 307

% Daily Value*

Total Fat 35 g53.4%

Saturated Fat 4.8 g24.1%

Trans Fat 0 g

Cholesterol 195.1 mg65%

Sodium 1235.9 mg51.5%

Total Carbohydrates 97 g32.4%

Dietary Fiber 16.9 g67.8%

Sugars 66.3 g

Protein 90 g179.1%

Vitamin A 713.2% Vitamin C 669.3%

Calcium 22.4% Iron 23%

*Based on a 2000 Calorie diet

Stir Fried Cod With Mango Recipe