Haddock And Shrimp Stir Fry
|Onion||1 Small, thinly sliced|
|Canola oil||1⁄2 Teaspoon|
|Carrots||3 , thinly sliced|
|Broccoli stalk||1 Large|
|Cauliflower head||1⁄4 Small, coarsely chopped|
|Scallions||10 , halved lengthwise and cut into 2 1/2" pieces|
|Haddock fillets||12 Ounce|
|Lemon juice||2 Tablespoon|
|Ground red pepper||1 Pinch|
|Medium shrimp||4 Ounce, peeled, deveined, and halved lengthwise|
|Chicken stock||1⁄2 Cup (8 tbs)|
|Pineapple juice||1⁄2 Cup (8 tbs)|
|Soy sauce||1 Tablespoon|
|Cooked spaghetti/Cooked linguine||1 1⁄2 Cup (24 tbs)|
In a 2 1/2-quart casserole, combine the onions and oil.
Microwave on high for 2 minutes.
Add the carrots and microwave on high for 3 minutes.
Cut the florets from the broccoli stem and separate them into bite-size pieces.
Peel the stem and thinly slice it.
Add the broccoli, cauliflower, and scallions to the casserole.
Microwave on high for 4 minutes.
Cover and set aside.
Place the fish in a 9" glass pie plate.
Sprinkle with the lemon juice and red pepper.
Cover with wax paper and microwave on high for 3 minutes.
Break the fish apart, pushing uncooked portions to the outside.
Add the shrimp.
Cover and microwave on high for 2 to 3 minutes, or until the fish and shrimp are opaque.
Add to the casserole dish and set aside.
In a 1-quart saucepan, combine the stock, pineapple juice, soy sauce, and cornstarch.
Stir over medium heat until thick and clear.
Pour over the fish and vegetables.
Add the spaghetti or linguine.
Microwave on high for 2 to 3 minutes, or until heated through.
Serving size: Complete recipe
Calories 1603 Calories from Fat 527
% Daily Value*
Total Fat 57 g88%
Saturated Fat 13.6 g67.9%
Trans Fat 0 g
Cholesterol 280.6 mg93.5%
Sodium 2800.9 mg116.7%
Total Carbohydrates 199 g66.4%
Dietary Fiber 25 g100%
Sugars 48.4 g
Protein 86 g172.9%
Vitamin A 651.7% Vitamin C 340%
Calcium 42.5% Iron 74.3%
*Based on a 2000 Calorie diet