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Recipe: Ginger-Soy Fried Flounder
Servings: 6
Preparation Time: 10 min.
Cooking Time: 5 min.
 
Ingredients:
  • 2 Lbs. flounder or sole fillets, cut into 1 x 2 inch squares, patted dry
  • 1/2 cup cornstarch
  • 2 egg white\cooked
  • 1/4 tsp. black pepper
  • 1/4 cup peanut oil
  • 2 tsp. ground ginger, or 2 tsp. fresh, peeled and finely minced
  • 1 cup mushrooms\cooked, thinly sliced
  • 1 cup scallions, chopped
  • 2 Tbs. tamari or soy sauce
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.
 
Per Serving: calories 319, fat 10.2g, calories from fat 29%, protein 39.9g, cholesterol 108.0mg, dietary fiber 0.9g

Nutrients Exchanges
Calories 319 Milk Exchanges 0.0
Protein 39.9g Vegetable Exchanges 0.4
Carbohydrates 12.6g Fruit Exchanges 0.0
Dietary Fiber 0.9g Bread Exchanges 0.7
Sugar 1.1g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 10.2g Lean Meat Exchanges 0.0
Saturated Fat 2.7g Very Lean Meat/Protein Exchanges 0.2
Mono-unsaturated Fat 4.3g Fat Exchanges 1.8
Poly-unsaturated Fat 3.2g
% Calories from Fat 29%    
Cholesterol 108.0mg
Sodium 506.3mg
Vitamins Minerals
Vitamin A 6.6IU Calcium 51.7mg
Thiamin (B1) 0.3mg Copper 0.3mg
Riboflavin (B2) 0.2mg Iron 1.4mg
Niacin (B3) 0.9mg Magnesium 9.4mg
Vitamin B6 0.3mg Manganese 0.3mg
Vitamin B12 0.0mcg Phosphorus 26.1mg
Vitamin C 3.7mg Potassium 644.5mg
Vitamin E 1.8IU Selenium 3.5mcg
Folate 14.1mcg Sodium 506.3mg
Pantothenic Acid 0.4mg Zinc 0.3mg