Stir fried crab and sole

stir fried crab and sole

Stir fried crab and sole

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Stir fried crab and sole with vegetables and avocado garnished with finely chopped fresh parsley or dill.
Servings: 4
Calories: 348
Prep Time 25 mins
Cook Time 10 mins

Ingredients
 

  • 1 oz butter
  • 2 tablespoons olive oil
  • 1 small onion finely chopped
  • 1 garlic clove crushed
  • 2 leeks cleaned and cut into julienne strips
  • 12 oz sole fillets skinned and cut into thin strips
  • 8 oz white crabmeat flaked
  • 4 tablespoons chicken stock
  • 1 small avocado peeled, halved, stoned and sliced
  • 1 teaspoon grated lemon rind
  • salt
  • 1 teaspoon green peppercorns in brine drained
  • 2 tablespoons finely chopped fresh parsley or dill to garnish

Instructions

  • Heat the butter and oil in a wok or large frying pan and gently fry the onion and garlic for 3 minutes.
  • Add the julienne strips of leek and the strips of sole, and stir-fry gently until the fish is opaque.
  • Add the crabmeat, stock, avocado slices, lemon rind, salt and peppercorns; stir-fry for 2-3 minutes. Serve immediately, sprinkled with parsley or dill.
  • Wash and dry the leeks thoroughly before cutting them into julienne strips. Use a sharp knife to cut even strips about 5 cm/2 inches long.
Calories: 348 kcal
Carbohydrates: 15 g
Protein: 24 g
Fat: 22g
Saturated Fat: 6 g
Trans Fat: 1 g
Cholesterol: 78 mg
Sodium: 812 mg
Potassium: 653 mg
Fiber: 5 g
Sugar: 4 g
Vitamin A: 1057 IU
Vitamin C: 17 mg
Calcium: 92 mg
Iron: 2 mg
Ingredients Crab, Fish & Seafood, Sole
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