Swordfish And Mixed Vegetable Stir Fry Recipe

Sword Fish Mixed Vegetable Ingredients:

2 cups brown rice, cooked
16 ounce swordfish or halibut steaks
6 cups carrots, broccoli, red peppers and water chestnuts, frozen, thawed
¼ teaspoon cayenne pepper
4 garlic cloves, minced
2 teaspoon fresh ginger
1 cup water
4 tablespoon Worcestershire sauce
2 teaspoon cornstarch
1 teaspoon chicken bouillon
Cooking spray

Method:

1. If you are using frozen fish then thaw it 20 minutes before proceeding. Rinse and pat it dry with paper towels. Cut the fish into 1 inch cubes and place it in a medium size bowl. Add cayenne pepper and toss well to mix, leave aside.
2. Stir together Worcestershire sauce, water, ginger, cornstarch and chicken bouillon granules for the sauce. Mix well and set aside.
3. Lightly coat a large unheated nonstick skillet or a wok with nonstick cooking spray. Preheat the skillet over medium to high heat. Add the thawed vegetables – carrots, chestnuts, broccoli and sweet peppers along with the minced garlic to the hot skillet or wok. Cook over medium heat for about 2 to 3 minutes or until the vegetables are tender yet crisp. Remove all the vegetables from the skillet.
4. To the same hot skillet or wok add the fish pieces and cook for about 4 to 5 minutes or until the fish flakes easily when tested with a knife or a fork. Push the cooked fish away from the center of the wok with the help of a spatula.
5. Stir sauce and add it to the center of the wok immediately. Cook for about 2 minutes or until it is thick and bubbly. Return the vegetable mixture to the skillet. Carefully stir all the ingredients together so as to coat with the sauce. Cook for 1 or 2 minutes more or until the mixture is heated through. Serve immediately over cooked brown rice. This recipe makes 4 servings.

Health Tip:

• Swordfish and mixed vegetable stir-fry recipe along with brown rice can be a healthy and quick supper option. This recipe provides 326 calories, 39 gm carbohydrates, 6 gm dietary fiber, 27 gm proteins and 5 gm total fat per serving. This makes it an ideal option for people on a high protein and high fiber diet.
• This recipe provides only 43 mg cholesterol and 2 gm saturated fat per serving which can be considered pretty low. However it provides 591 mg sodium per serving which is considered pretty high. Chicken bouillon and Worcestershire sauce are generally loaded with salt or sodium. If you are on a reduced sodium diet then avoid adding them in this recipe or choose reduced sodium or sodium-free options.