Ginger-Soy Fried Flounder
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Ingredients:
1/2 cup cornstarch
1/4 tsp black pepper
2 tbsp tamari or soy sauce
1/4 cup peanut oil
2 tsp ground ginger, or 2 tsp fresh, peeled and finely minced
2 lb flounder, or sole fillets, cut into 1x2 in. squares, patted dry
1 cup mushrooms, thinly sliced
2 egg whites
1 cup scallions, chopped
Cooking Directions:Combine fish squares and cornstarch in a bowl. Toss to coat. Beat egg whites and black pepper until foamy. Dip coated fish pieces into egg white mixture. Heat oil in a heavy nonstick skillet or wok over medium high heat. When oil is very hot, fry coated fish 3-4 minutes, a few at a time, until golden. Remove with a slotted spoon, drain on paper towels and keep warm. Discard all but 2 tsp oil. Stir-fry ginger, mushrooms and scallions 1-2 minutes in same wok or skillet. Stir in soy sauce. Serve fish with sauce. |
Nutrition Facts
Calories 320
% Calories From Fat 33.8%
Total Fat 12g
Saturated Fats 2.1g
Mono-unsaturated Fats 4.6g
Poly-unsaturated Fats 3.9g
Cholesterol 100mg
Sodium 520mg
Total Carbohydrates 13g
Dietary Fiber 1.2g
Sugar 1.1g
Protein 39g
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More Information |
Vitamins
Thiamin B1 0.15 mg
Vitamin A 230 IU
Vitamin K 35 mcg
Vitamin E 2.6 mg
Pantothenic Acid 1.5 mg
Vitamin B6 0.42 mg
Choline 130 mg
Riboflavin B2 0.32 mg
Vitamin D 5.5 IU
Vitamin B12 3.8 mcg
Vitamin C 4.2 mg
Niacin B3 4.8 mg
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Minerals
Sodium 520 mg
Zinc 1.3 mg
Copper 0.2 mg
Calcium 44 mg
Iron 1.5 mg
Manganese 0.29 mg
Magnesium 99 mg
Phosphorus 480 mg
Fluoride 0.03 mcg
Potassium 700 mg
Selenium 94 mcg
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