Fish

cod with stir fry is for Dinner.

cod with stir fry takes 30 minutes to prepare.

cod with stir fry takes 10 minutes to cook.

cod with stir fry makes 5 servings.

The ingredients for cod with stir fry are:

1+ tsp Extra Virgin Olive Oil
1 c. (3 med) julienne carrots (cut thin/long)
1 baby zucchini sliced in rounds (2 cups)
1 c sweet peppers diced (red/orange/yellow)
3 c bok choi (baby) stems diced separated from leaves chopped
.5 c onion diced
1 TBSP soy sauce (low sodium)
3 TBSP or more to saute chicken stock fat free no sodium (I use homeade)
1 TBSP ginger
1 tsp sesame oil
12-16 oz cod or snapper fillets
2 TBSP butter
1TBSP garlic minced

Here is how you make cod with stir fry:

line a cast iron fry pan or wok with olive oil or cooking spray, have all vegetables cut and separate on a chopping block before you start to cook.mix in a small cup/bowl the soy sauce, chicken stock, ginger, sesame oil. Put beside the pan/wokHeat pan/wok to very hot (just before oil smokes) add the carrots and saute for about 3-5 minutes stir often. when the color begins to brighten add the peppers, zucchini and bok choi stems, saute and allow to brown a bit. Add the Chicken stock/soy mixture then the bok choi leaves. turn off heat the leaves will cook!At the same time have a cast iron pan getting hot with the butter/garlic. Before it smokes but at med/hi heat add the fish fillets cook about 3-4 mins on each side. Serving Size:?4-5Number of Servings: 5Recipe submitted by SparkPeople user SLIMSHANN.

The nutritional information for cod with stir fry is:

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 195.4

• Total Fat: 8.0 g
• Cholesterol: 62.3 mg
• Sodium: 333.3 mg
• Total Carbs: 8.2 g
• Dietary Fiber: 2.3 g
• Protein: 22.4 g

cod with stir fry is Asian cuisine.