Cod and Pepper Stir Fry with Orange Sauce

Cod and Pepper Stir Fry with Orange Sauce is a gluten free, dairy free, and pescatarian recipe with 4 servings. One serving contains 276 calories, 24g of protein, and 9g of fat. For $3.14 per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. This recipe from Mother Rimmy requires orange juice, orange zest, rice vinegar, and coconut oil. It works well as a pretty expensive main course. This recipe is liked by 8 foodies and cooks. From preparation to the plate, this recipe takes about 45 minutes. Overall, this recipe earns an excellent spoonacular score of 94%. Similar recipes include Spicy Orange Stir Fry Sauce, Pork Stir-Fry with Orange Sauce, and Grilled pork, pepper and mango stir fry with peanut sauce.

Servings: 4

 

Ingredients:

4 cups bell pepper, sliced

2 cups broccoli, florets

½ - 1 teaspoon chili garlic sauce

2 tablespoons coconut oil

1 pound cod, cut into bite sized pieces

1 ½ tablespoons cornstarch

1 tablespoon honey

1 teaspoon low sodium soy sauce

1 cup orange juice, fresh squeezed

1 large orange , zested

2 tablespoons rice vinegar

Equipment:

wok

bowl

frying pan

Cooking instruction summary:

Heat a wok with 1 tablespoon coconut oil over medium high heat. Add vegetables and cook for 5 - 8 minutes until crisp-tender, stirring often. Remove to a plate and cover.Combine orange zest, orange juice, vinegar, soy sauce, honey, chili garlic sauce and cornstarch in small bowl.Heat the remaining oil in the pan and add cod. Cod will cook quickly and break apart easily so be careful when turning.Add sauce and vegetables and cook stirring gently until sauce thickens - about 3 - 4 minutes.

 

Step by step:


1. Heat a wok with 1 tablespoon coconut oil over medium high heat.

2. Add vegetables and cook for 5 - 8 minutes until crisp-tender, stirring often.

3. Remove to a plate and cover.

4. Combine orange zest, orange juice, vinegar, soy sauce, honey, chili garlic sauce and cornstarch in small bowl.

5. Heat the remaining oil in the pan and add cod. Cod will cook quickly and break apart easily so be careful when turning.

6. Add sauce and vegetables and cook stirring gently until sauce thickens - about 3 - 4 minutes.


Nutrition Information:

Quickview
276k Calories
23g Protein
8g Total Fat
26g Carbs
66% Health Score
Limit These
Calories
276k
14%

Fat
8g
13%

  Saturated Fat
6g
39%

Carbohydrates
26g
9%

  Sugar
16g
19%

Cholesterol
48mg
16%

Sodium
155mg
7%

Get Enough Of These
Protein
23g
47%

Vitamin C
267mg
324%

Vitamin A
5130IU
103%

Selenium
39µg
56%

Vitamin K
53µg
51%

Vitamin B6
0.82mg
41%

Folate
124µg
31%

Phosphorus
312mg
31%

Potassium
1062mg
30%

Vitamin E
3mg
23%

Vitamin B3
4mg
22%

Fiber
4g
19%

Magnesium
71mg
18%

Vitamin B1
0.26mg
17%

Vitamin B12
1µg
17%

Vitamin B2
0.28mg
16%

Manganese
0.3mg
15%

Vitamin B5
1mg
10%

Iron
1mg
9%

Zinc
1mg
8%

Vitamin D
1µg
7%

Calcium
62mg
6%

Copper
0.11mg
6%

covered percent of daily need
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Food Trivia

The earliest form of eating processed food occurred in early hunting cultures when the men who made a kill would be rewarded with a meal of the partially digested contents of the stomach of their prey.

Food Joke

A little change On his way back from work one evening, Benny gets hit by a car as he crosses Threadneedle Street and is knocked unconscious. To the bystanders, he looks in a bad way. A Priest happens to be passing and not knowing Benny’s religion, administers last rites. But immediately, Benny`s eyes open and he’s quickly fully awake. "What were you saying to me?" asks Benny. The Priest tells him about the last rites. "I suppose a little bit of a different religion won’t hurt," says Benny, "thanks." Benny can’t wait to tell his family about his experience. When he gets home, he says to his wife, "Yetta, you won`t believe what’s just happened to me." But she tells him, "Later, Benny, later. I don`t have time. I’m late for my supervision meeting. I’ve left your dinner in the oven. See you later." So Benny goes up to his daughter’s room and says, "Leah, you won`t believe what’s just happened to me." But she says, "Sorry, Dad, I’m on the phone planning my weekend. Could you please come back later, and close the door behind you, will you." He then goes to look for his son who he finds driving the car out the garage. "Maurice, you won`t believe what’s just happened to me." But his son says, "Dad, I’m late for a date. I need the car and some money. Can you lend me £100 please? I’ll talk to you tomorrow." So Benny goes back into his house, shakes his head and says, "I’ve only been a gentile for two hours and already I hate three Jews."

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