Health & Medical Food & Drink

Sweet Swordfish With Bok Choy Recipe

Preparation time: 20 minutes Total cooking time: 10 minutes Serves 4 500 g (1lb) swordfish steak, cubed 2 tablespoons black pepper oil, for cooking 3 cloves garlic, sliced 1 onion, sliced 1kg (2lb) baby bok choy, leaves separated 100 g (3 1/2 oz.
) shiitake mushrooms, sliced 2 tablespoons hoisin sauce 2 tablespoons rice wine 1 tablespoon oyster sauce 1 tablespoon soy sauce 1 tablespoon toasted sesame seeds 1 teaspoon sesame oil Directions: 1.
Dip all the swordfish in cracked black pepper until well coated, then shake off any excess.
2.
Heat the wok until it becomes very hot, add 2 tablespoons of some oil and swirl it around to coat the side.
Stir-fry all the swordfish in small batches over kind of high heat until well tender.
Do not overcook so the fish does not break up.
Remove it from the wok and keep it warm.
3.
Then reheat the wok, add 1 tablespoon of some oil and stir-fry all the garlic until it becomes crisp and golden.
Add the onion and stir-fry it until it becomes golden.
Add the bok choy and the mushrooms and cook them until the leaves wilt.
Combine the hoisin sauce, the rice wine, the oyster sauce and the soy sauce, pour into the wok and heat.
4.
Return all the swordfish to the wok and toss it well.
Serve it sprinkled with sesame seeds and drizzled with some oil.
Nutrition Value: Protein 35 g; Fat 15 g; Carbohydrate 15 g; Dietary Fibre 3 g; Cholesterol 90mg; Energy 1490kj (355cal)

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