Dilled Pike And Pea Pods
|Skinless pike fillets/Halibut / shark steaks||8 Ounce|
|All purpose flour||2 Teaspoon|
|Plain yogurt||1⁄3 Cup (5.33 tbs)|
|Milk||1⁄4 Cup (4 tbs)|
|Instant chicken bouillon granules||1 Teaspoon|
|Snipped dill/1/4 teaspoon dried dill weed||3⁄4 Teaspoon|
|Non stick cooking spray||1 (Spray Coating)|
|Carrot||1 Medium, thinly bias sliced|
|Fresh pea pods||1 Cup (16 tbs)|
|Frozen pea pods||3 Ounce, thawed (1/2 Of 6 Ounce Package)|
|Cooking oil||1 Tablespoon|
If using fish steaks, remove skin and bones.
Cut fish into 1-inch pieces.
Cover and refrigerate till needed.
For sauce, in small mixing bowl stir flour into yogurt, then stir in milk, bouillon granules, and dill.
Set sauce aside.
Spray a cold wok or large skillet with the nonstick coating.
Preheat wok or skillet over medium-high heat.
Stir-fry carrot for 2 minutes.
Add pea pods and stir-fry for 2 to 3 minutes more or till nearly tender.
Remove vegetables from the wok.
Add oil to wok.
Stir-fry fish for 3 to 6 minutes or till fish is done, being careful not to break up pieces.
Gently remove fish from wok.
Reduce heat, and then add sauce to the wok.
Cook and stir till thickened and bubbly.
Cook and stir for 1 minute more.
Return vegetables and fish to wok.
Toss lightly to coat, and then heat through.
Serving size: Complete recipe
Calories 657 Calories from Fat 210
% Daily Value*
Total Fat 24 g36.4%
Saturated Fat 5.1 g25.7%
Trans Fat 0 g
Cholesterol 15.4 mg5.1%
Sodium 1275.5 mg53.1%
Total Carbohydrates 41 g13.6%
Dietary Fiber 8.6 g34.3%
Sugars 19.4 g
Protein 68 g136.9%
Vitamin A 266.7% Vitamin C 262.5%
Calcium 29.2% Iron 34.2%
*Based on a 2000 Calorie diet