Stir Fried Cod with Mango Recipe

Summary

Preparation Time5 MinCooking Time30 Min
Ready In35 MinDifficulty LevelEasy
Health IndexHealthyCuisine
Main IngredientInterest Group

Ingredients

 Carrots6 Ounce (175 Gram)
 Vegetable oil2 Tablespoon
 Red onion1 , sliced
 Red bell pepper1 , deseeded and sliced
 Green bell pepper1 , deseeded and sliced
 Skinless cod fillet1 Pound (450 Gram)
 Ripe mango1
 Cornstarch1 Teaspoon (Corn Flour)
 Soy sauce1 Tablespoon
 Tropical fruit juice3 1⁄2 Fluid Ounce (100 Milliliter, 1 1/3 Cup)
 Lime juice1 Tablespoon
 Chopped coriander1 Tablespoon (Cilantro)

Nutrition Facts

Serving size: Complete recipe

Calories 1045 Calories from Fat 307

% Daily Value*

Total Fat 35 g53.4%

Saturated Fat 4.8 g24.1%

Trans Fat 0 g

Cholesterol 195.1 mg

Sodium 1235.9 mg51.5%

Total Carbohydrates 97 g32.4%

Dietary Fiber 16.9 g67.8%

Sugars 66.3 g

Protein 90 g179.1%

Vitamin A 713.2% Vitamin C 669.3%

Calcium 22.4% Iron 23%

*Based on a 2000 Calorie diet

Directions

1. Using a sharp knife slice the carrots into thin sticks.
2. Heat the vegetable oil in a preheated wok.
3. Add the onions, carrots and (bell) peppers to the wok and stir-fry for 5 minutes.
4. Using a sharp knife, cut the cod into small cubes.
5. Peel the mango, then carefully remove the flesh from the centre stone. Cut the flesh into thin slices.
6. Add the cod and mango to the wok and stir-fry for a further 4-5 minutes, or until the fish is cooked through. Do not stir the mixture too much or you may break the fish up.
7. Mix the cornflour (cornstarch), soy sauce, fruit juice and lime juice in a small bowl.
8. Pour the cornflour (cornstarch) mixture over the stir-fry and allow the mixture to bubble and the juices to thicken. Scatter with coriander (cilantro) and serve immediately.
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