Asian Fish Stir Fry
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
2 |
tablespoons |
vegetable oil |
|
13 |
ounces |
tuna in water -- drained |
|
1 |
whole |
red bell pepper -- cut into 1" squares |
|
8 |
whole |
green onions -- cut into 1/2" slices |
|
8 |
ounces |
snow pea pod -- fresh |
|
1 |
clove |
garlic -- minced |
|
1 |
teaspoon |
ginger root -- minced |
|
5 |
ounces |
water chestnuts -- sliced |
|
5 |
ounces |
bamboo shoots -- sliced |
|
Sauce |
||
|
3 |
tablespoons |
low sodium soy sauce |
|
1 |
teaspoon |
sesame oil |
|
1 |
tablespoon |
sherry or rice wine |
|
1 |
tablespoon |
plum sauce |
|
1/2 |
teaspoon |
sesame seeds |
Mix sauce ingredients together and put aside. Heat 2 tablespoons of oil in wok or large skillet on medium high. Add garlic and ginger and cook until fragrant about 30 seconds. Add red pepper, snow peas, water chestnuts, and bamboo shoots. Stir fry for 1 to 2 minutes or until vegetables are crisp tender. Add tuna and green onions and cook until warmed through. Push tuna and vegetables to side. Stir sauce and add to center of wok. Heat to boiling and sauce thickens. Stir to coat tuna and vegetables. Makes 4 servings. |
Per Serving: 284 Calories; 9g Fat (29.4% calories from fat); 28g Protein; 22g Carbohydrate; 5g Dietary Fiber; 28mg Cholesterol; 793mg Sodium. Exchanges: 1/2 Grain (Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. |