Stir-fry fish recipes
Here is one:
1 pound boneless fish fillets
1 tablespoon rice wine, dry sherry or white wine
a few drops sesame oil
salt and pepper to taste
1 egg white
1 - 2 teaspoons cornstarch
4 tablespoons vegetable oil
1 clove garlic, minced
2 slices ginger, shredded
1/2 red onion, sliced
1/2 cup fish stock, chicken broth, or water
1 tablespoon oyster sauce
1/4 teaspoon soy sauce
1 teaspoon/1 tablespoon cornstarch/water
Vegetables as desired (celery, bean sprouts, snow peas, mushroomsm or bok choy).
2 teaspoons ground coriander, or as desired
Cut fish into pieces approximately 1 1/2 inches by 1/2 inch (be sure the pieces aren't too small). Add the marinade ingredients, adding each ingredient separately and the cornstarch last. Mix well and let the fish marinate for 10 minutes.
Heat the wok.
Add 2 tablespoons oil to the heated wok. Add the fish fillets and sear until lightly browned. Remove the fish from the wok.
Add 2 tablespoons oil to the wok. Add the garlic, ginger, and onion and cook until the onion is lightly browned. Add the vegetables and stir-fry. Add the sauce, heat to bubbling, and add the cornstarch and water, stirring quickly to thicken. Add the fish back into the wok. Mix everything through. Sprinkle the cooked fish and vegetables with the ground coriander before serving.
Nutritional Breakdown per serving with bok choy: 262 calories (kcal), 12 g Total Fat (18 percent calories from fat), 24 g Protein, 15 g Carbohydrate, 49 mg Cholesterol, 342 mg Sodium; 3g Fiber