Stirfried Fish with Eggs

This is a simple dish with an abundance of lean protein and a bright sunny color. For your most sustainable fish choice, visit Monterey Bay Aquarium’s Seafood Watch.

ingredients:

  • 4 oz white fish fillet (I like to use Pacific cod or sea bass)
  • 4 large eggs, separated
  • 4 scallions, minced
  • 2 tsp Shaoxing cooking wine
  • 1/4  tsp salt
  • 2 T oil

marinade:

  • 1 tsp ginger juice (grate fresh ginger root, squeeze)
  • 1/4 tsp salt
  • 1 tsp tapioca flour or cornstarch

method:

  1. Add 1 tsp of the wine and 1/8 tsp salt to the egg whites, beat lightly.
  2. Add 1 tsp of the wine and 1/8 tsp salt to the egg yolks, beat lightly.
  3. Rinse the fish and pat it dry, then cut into bite-size pieces across the fillet.
  4. Add the marinade ingredients to the fish and mix well. Let marinate for 15 m. Drain well before cooking.
  5. Heat 1 T oil in the wok over high heat until it shimmers. Quickly stirfry the fish until golden and just cooked through. Remove to a plate.
  6. Heat the remaining 1 T oil over medium heat, then stirfry the egg whites just until set, removing to the plate when done.
  7. Stirfry the egg yolks in the wok until just set, return the whites and fish, add the scallion and stir just to combine.
  8. Adjust seasoning and serve.

nutritional data:

This dish serves 4 as part of a larger meal, and figures are given per serving. If you are watching your sodium intake, you can try reducing the amount of salt further. For lower cholesterol, you can reduce or eliminate the number of egg yolks you use.

  • Total calories 174, calories from fat 112
  • Total fat 13 g, saturated fat 3 g
  • Cholesterol 223 mg
  • Sodium 398 mg
  • Total carbs 3 g, dietary fiber 1 g, sugars 1 g
  • Protein 12 g
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s