Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Sesame | 1 tbsp (14g) | 120 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Catfish | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 pound U.S. Farm-Raised Catfish fillets, cut into 1-inch pieces
- 1 20-ounce can pineapple chunks, packed in unsweetened pineapple juice, drained (reserving 2 tablespoons juice)
- 1 tablespoon finely minced fresh ginger
- 2 tablespoons reduced sodium soy sauce
- 2 tablespoons unsweetened pineapple juice (from canned pineapple)
- 2 cloves garlic, minced
- 1 teaspoon sugar
- 2 teaspoons sesame oil, divided
- 1 1/2 cups chopped broccoli
- 1 tablespoon cornstarch (blended with 1 tablespoon cold water)
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Directions
1. In a large bowl, stir together ginger, soy sauce, pineapple juice, garlic, sugar, and one teaspoon sesame oil. Add catfish and stir to coat. Set aside.
2. Heat remaining teaspoon sesame oil in a wide nonstick frying pan or wok over medium-high heat. When oil is hot, add fish mixture and stir-fry gently until catfish is just opaque but still moist in thickest part; cut to test (2-3 minutes). Remove catfish from pan with a slotted spoon; keep warm.
3. Add broccoli to pan stir-fry for 30 seconds. Stir cornstarch mixture well, then pour into pan. Cook, stirring, until sauce boils and thickens slightly (1 – 2 minutes). Return fish to pan. Add drained pineapple chunks; mix gently but thoroughly, just until catfish is hot and coated with sauce. Serves 4.