Bok Choy and Mango Stir-Fry with Skillet-Seared Barramundi

Bok Choy and Mango Stir-Fry with Skillet-Seared Barramundi

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From: Diabetic Living Magazine

Barramundi is high in omega-3s and packed with protein. In this dish it's marinated in a citrus-soy mixture, skillet-seared and served with stir-fried baby bok choy, sweet pepper and sweet mango strips.

Ingredients 4 servings

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  • 4 (4 ounce) fresh or frozen barramundi or tilapia fillets (with skin)
  • 1 teaspoon finely shredded orange peel
  • ⅓ cup orange juice
  • 4 teaspoons reduced-sodium soy sauce
  • 1 teaspoon grated fresh ginger
  • ½ teaspoon toasted sesame oil
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 4 teaspoons vegetable oil
  • 1 red sweet pepper, cut into bite-size strips
  • 2 baby bok choy, trimmed and quartered (8 ounces)
  • 1 medium mango, seeded, peeled and cut into bite-size strips
  • ¼ cup coarsely chopped cashews

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish. Place fish in a large resealable plastic bag set in a shallow dish; set aside.
  2. For marinade, in a small bowl combine orange peel, orange juice, soy sauce, ginger, sesame oil, salt and black pepper. Set aside half of the marinade. Pour the remaining marinade over fish in bag. Seal bag; turn to coat fish. Marinate in the refrigerator 1 hour, turning bag occasionally. Chill the reserved marinade.
  3. Drain fish, discarding marinade. In a 12-inch nonstick skillet heat 2 teaspoons of the vegetable oil over medium-high heat. Add fish, skin sides down. Cook 4 to 6 minutes per ½-inch thickness of fish or until fish begins to flake when tested with a fork, turning once halfway through cooking time. Remove fish from skillet. Cover with foil and keep warm.
  4. In the same 12-inch skillet heat the remaining 2 teaspoons oil over medium-high heat. Add sweet pepper; cook and stir 2 minutes. Add bok choy; cook and stir 3 to 5 minutes more or just until vegetables are crisp-tender. Stir in mango and the reserved marinade. Heat through. Serve fish over vegetable mixture. Sprinkle with chopped cashews.

Nutrition information

  • Serving size: 1 fish fillet, 1 cup vegetable mixture and 1 tablespoon cashews
  • Per serving: 267 calories; 12 g fat(2 g sat); 2 g fiber; 17 g carbohydrates; 24 g protein; 91 mcg folate; 46 mg cholesterol; 12 g sugars; 4,226 IU vitamin A; 93 mg vitamin C; 86 mg calcium; 2 mg iron; 499 mg sodium; 678 mg potassium
  • Nutrition Bonus: Vitamin C (155% daily value), Vitamin A (85% dv), Folate (23% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 3 lean protein, 2 fat, 1 vegetable, ½ fruit

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