Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Use any mild fish for this recipe.
Diet Types: Low Fat, Low Sodium
Ingredients:
  • 2 orange roughy fillets, cut into 1
  • 1 teaspoon Tamari
  • 1 teaspoon toasted Sesame Oil
  • 1/2 cup broccoli florettes
  • 1/2 cup carrots, julienned
  • 1/2 cup snow peas, ends trimmed
  • 1/2 teaspoon fresh ginger juice
  • 1/2 cup water
  • 1 tablespoon Arrowroot or cornstarch
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Marinate orange roughy in Tamari and 1 teaspoon of the Sesame Oil. Set aside. Cut vegetables, set aside. Heat the remaining 1 teaspoon toasted Sesame Oil in a wok or large skillet over medium-high heat. Add orange roughy and vegetables and stir-fy, stirring constantly, until fish is cooked all the way through, about 3-4 minutes. Add water or stock to remaining marinade along with ginger juice and Arrowroot. Stir until Arrowroot is dissolved. Pour over the stir-fry and toss until all ingredients are covered and the sauce has thickened. Serve immediately.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 80
    Calories from Fat 15
     % Daily Value*
    Total Fat 2g3%
      Saturated Fat 0g1%
      Mono Fat 1g 
    Cholesterol 14mg5%
    Sodium 136mg6%
    Total Carbs 5g2%
      Dietary Fiber 1g4%
    Protein 11g 
    Iron4%
    Calcium4%
    Vitamin C19%
    Vitamin E2%
    Vitamin A48%
    Vitamin B-1220%
    Vitamin B-610%
    Pantothenic acid5%
    Niacin11%
    Riboflavin6%
    Thiamin7%
    Folate5%
    Selenium46%
    Manganese5%
    Copper5%
    Zinc4%
    Potassium9%
    Phosphorus16%
    Magnesium7%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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