Noodles with Cod et Mango
Ingredients
- 9 oz packet egg noodles
- 1 lb skinless cod fillet
- 1 tbsp paprika
- 2 tbsp sunflower oil
- 1 red onion sliced
- 1 orange bell pepper, deseeded and sliced
- 1 green bell pepper, deseeded and sliced
- 3 1/2 oz baby corn cobs halved
- 1 mango sliced
- 3 1/2 oz bean sprouts
- 2 tbsp tomato ketchup
- 2 tbsp soy sauce
- 2 tbsp medium sherry
- 1 tsp cornflour cornstarch
Instructions
- Place the egg noodles in a large bowl and cover with boiling water. Leave to stand for about 10 minutes.
- Rinse the cod fillet and pat dry with absorbent kitchen paper (paper towels). Cut the cod flesh into thin strips.
- Place the cod strips in a large bowl. Add the paprika and toss well to coat the fish.
- Heat the sunflower oil in a large, preheated wok.
- Add the onion, (bell) peppers and baby corn cobs to the wok and stir-fry for about 5 minutes.
- Add the cod to the wok together with the sliced mango and stir-fry for a further 2 - 3 minutes or until the fish is tender.
- Add the bean sprouts to the wok and toss well to combine.
- Mix together the tomato ketchup, soy sauce, sherry and cornflour (cornstarch). Add the mixture to the wok and cook, stirring occasionally, until the juices thicken.
- Drain the noodles thoroughly and transfer to warm serving bowls. Transfer the cod and mango stir-fry to separate serving bowls and serve the dish immediately.
Calories: 511 kcal
Carbohydrates: 70 g
Protein: 33 g
Fat: 11g
Saturated Fat: 2 g
Trans Fat: 1 g
Cholesterol: 102 mg
Sodium: 649 mg
Potassium: 955 mg
Fiber: 5 g
Sugar: 17 g
Vitamin A: 904 IU
Vitamin C: 47 mg
Calcium: 73 mg
Iron: 2 mg