Stir Fried Fish
|Squid/Cuttlefish||4 Ounce (125 Gram)|
|Chinese greens/Cos lettuce||6 Ounce (180 Gram)|
|Bamboo shoots||2 Ounce (60 Gram)|
|Dried mushrooms||3 , soaked|
|Coarsely chopped onion||3 Teaspoon|
|For seasoning sauce|
|Soy sauce||1 Teaspoon|
|Sesame oil||1⁄2 Teaspoon|
Cut the 'bag' and tentacles of the squid into 3-cm (1 -in) pieces, and marinate for 30 minutes.
Slice the bamboo and pre-soaked mushrooms finely.
Tear the greens into 8-cm (3-in) lengths.
Deep-fry the squid for 10 seconds and drain.
Stir-fry the greens in 2 tablespoons of oil for 30 seconds, then add 5 tablespoons of water and cook for another 2 minutes; drain if necessary.
Then mix with 1 teaspoon of salt, 1 teaspoon of sugar and 1 teaspoon of sherry and place on a pre-heated serving dish.
Reheat the frying-pan with 1 tablespoon of oil and fry the onion and ginger for 15 seconds.
Add the mushrooms and bamboo and stir-fry for another 30 seconds.
Add the squid and the seasoning sauce, mix well and serve on top of the greens.
Serving size: Complete recipe
Calories 309 Calories from Fat 39
% Daily Value*
Total Fat 4 g6.8%
Saturated Fat 0.84 g4.2%
Trans Fat 0 g
Cholesterol 264.2 mg88.1%
Sodium 3535.8 mg147.3%
Total Carbohydrates 43 g14.5%
Dietary Fiber 6.3 g25.4%
Sugars 16 g
Protein 24 g48.1%
Vitamin A 35.3% Vitamin C 67.1%
Calcium 12.1% Iron 8%
*Based on a 2000 Calorie diet