Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| 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
- =
- 3 tablespoons lemon juice
- 3 tablespoons soy sauce
- U.S. Farm-Raised Catfish fillets, cut into thin strips
- 3 tablespoons vegetable oil
- 1 cup thinly sliced red bell pepper
- 1 cup sliced celery
- 1 cup snow peas
- 1 cup sliced mushrooms
- 2 tablespoons cornstarch
- 3/4 cup water
- Salt and freshly ground black pepper
- Cooked rice for serving
- =
Directions
1. Mix lemon juice and soy sauce in a shallow dish. Add catfish fillet strips and toss to coat with marinade. Set aside for 20 minutes to marinate.
2. Heat 2 tablespoons of the oil in a wok or a large skillet over medium-high heat for 2 minutes. Add bell pepper, celery, snow peas and mushrooms to the pan and stir-fry for 2 minutes. Using a slotted spoon, remove vegetables from pan and set aside.
3. Add remaining tablespoon of oil to the pan and heat for 2 minutes. Drain catfish, reserving marinade. Add catfish to the pan and stir-fry for 2 minutes or until fish flakes easily when tested with a fork. Add sautéed vegetables to the pan. Mix cornstarch, water and reserved marinade in a small bowl, stirring until smooth. Add to wok and cook and stir for 2 minutes or until slightly thickened. Season with salt and pepper to taste. Divide rice among serving plates and top with stir-fried catfish and vegetables.