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| Recipe: Ginger-Soy Fried Flounder |
Servings: 6
Preparation Time: 10 min.
Cooking Time: 5 min.
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| 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
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| 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. |
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| Per Serving:
calories 319, fat 10.2g, calories from fat 29%, protein 39.9g, cholesterol 108.0mg, dietary fiber 0.9g
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| 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% |
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|
| 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 |
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