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SIZZLING SWORDFISH, BROCCOLI AND PEANUTS
3/4 pounds swordfish
2 tablespoons corn flour
1/2 pound broccoli florets
1/2 cup julienned carrots
1/4 cup low-sodium soy sauce
1/2 teaspoon sesame oil
1 clove garlic
1 teaspoon ground ginger
1 teaspoon peanut oil
1 tablespoon unsalted peanuts
2 1/2 cups cooked brown rice
Combine the swordfish, cut into 1" X 2" strips with the corn starch and cover evenly. In another bowl, combine the vegetables, sesame oil and seasoning. Heat 2 teaspoons of the peanut oil in a large skillet and add the fish, cooking until lightly browned (4-5 minutes). Remove the fish and set aside. Heat the remaining teaspoon of peanut oil and stir-fry vegetable mixture and peanuts. Cook for 4 minutes. Place the fish in the mixture and cook covered for another minute. Serve over cooked brown rice.
Notes: Excellent source of Vitamin C, A, B6, B12, Folacin and Niacin.
Good source of Vitamin B1, B2, Iron and Zinc.
| Serves 4
Prep Time: 0:20
Total Calories 314
Protein 23g
Carbohydrate 38g
Fat 7g
Cholesterol 33mg
Dietary Fiber 3g
%Calories from Fat 22%
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