Feel free to use any type of firm-fleshed fish that will hold its shape during stir-frying.
Cook Time: 7 minutes
Total Time: 7 minutes
Ingredients:
- 1 pound whitefish fillets
- Marinade:
- 1 egg white
- pinch of salt
- 1 teaspoon cornstarch
- Sauce:
- 1/4 cup mushroom soaking liquid
- 1 teaspoon granulated or brown sugar
- a few drops sesame oil
- Salt and pepper, as desired
- Other:
- 1 red bell pepper
- 4 large Chinese dried mushrooms
- 2 carrots
- 2 slices ginger
- 1 green onion, chopped
- 1 teaspoon cornstarch mixed in 4 teaspoons water
Preparation:
Rinse the fish fillets and pat dry with paper towels. Cut the fish into bite-sized cubes. Mix the fish with the marinade and marinate for 25 minutes.
While the fish is marinating, prepare the sauce and vegetables. Cut the bell pepper in half, remove the stem and seeds, and cut into cubes. Reconstitute the dried black mushrooms by soaking in warm water until softened (20 - 30 minutes). Remove the mushrooms, squeeze dry, and slice. Strain the mushroom soaking broth and save 1/4 cup. Peel and slice the carrots on the diagonal.
In a small bowl, combine the strained mushroom soaking liquid, sugar, sesame oil and salt and pepper. Set aside. In another small bowl, dissolve the cornstarch in the water and set aside.
Heat the wok and add 1 cup oil. When the oil is hot, poach the fish in the hot oil for 1 minute until golden. Remove and drain on paper towels. Drain all but 2 tablespoons from the wok.
Add the ginger and stir-fry until fragrant. Add the carrots. Stir-fry briefly, then add the red bell pepper cubes. Add the mushrooms.
Add the sauce into the middle of the wok. Turn up the heat and add the cornstarch/water mixture, stirring quickly to thicken. Add the fish back into the pan. Stir in the green onion. Add a bit of sesame oil if desired. Mix everything through and serve hot.
Each serving contains: Calories 452, 49 g Carbohydrates, 33 g Protein, 15 g Fat, 68 mg Cholesterol, 2 g Fibre, 133 mg Sodium, 1683 mg Potassium. A good source of calcium and vitamin A.
While the fish is marinating, prepare the sauce and vegetables. Cut the bell pepper in half, remove the stem and seeds, and cut into cubes. Reconstitute the dried black mushrooms by soaking in warm water until softened (20 - 30 minutes). Remove the mushrooms, squeeze dry, and slice. Strain the mushroom soaking broth and save 1/4 cup. Peel and slice the carrots on the diagonal.
In a small bowl, combine the strained mushroom soaking liquid, sugar, sesame oil and salt and pepper. Set aside. In another small bowl, dissolve the cornstarch in the water and set aside.
Heat the wok and add 1 cup oil. When the oil is hot, poach the fish in the hot oil for 1 minute until golden. Remove and drain on paper towels. Drain all but 2 tablespoons from the wok.
Add the ginger and stir-fry until fragrant. Add the carrots. Stir-fry briefly, then add the red bell pepper cubes. Add the mushrooms.
Add the sauce into the middle of the wok. Turn up the heat and add the cornstarch/water mixture, stirring quickly to thicken. Add the fish back into the pan. Stir in the green onion. Add a bit of sesame oil if desired. Mix everything through and serve hot.
Each serving contains: Calories 452, 49 g Carbohydrates, 33 g Protein, 15 g Fat, 68 mg Cholesterol, 2 g Fibre, 133 mg Sodium, 1683 mg Potassium. A good source of calcium and vitamin A.
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