Stuffed Bell Peppers

3 Less
Stuffed Bell Peppers
Dietitian of Department of Health said, "Bell peppers are rich in vitamin C and other antioxidants which help boost immune system."
Ingredients: (Serve 4)
Dace fish paste6 taels (240 g)
Parsley, finely chopped2 tablespoons
Red bell pepper, medium (approx. 80 g)1 piece
Green bell pepper, medium (approx. 80 g)1 piece
Yellow bell pepper, medium (approx. 80 g)1 piece
Cornstarch½ teaspoon
Corn oil2½ teaspoon
Garlic, finely chopped2 cloves
Shaoxing wine3 teaspoon
Marinade for fish:
Salt½teaspoon
Sugar½teaspoon
Cornstarch½teaspoon
Seasoning:
Soy sauce2 teaspoon
Sugar1 teaspoon
Sesame oil½ teaspoon
Cornstarch1 teaspoon
White peppera pinch
Water3 tablespoons
Cooking Method:
1.Finely mince the dace meat. Use a spatula to stir in one direction until the meat becomes a sticky, paste-like texture. Mix the parsley with fish paste and then marinade well for about 30 minutes. Set aside.
2.Rinse, core, and cut the bell peppers into wedges. Dust the inside with cornstarch and stuff with fish paste.
3.Heat oil in a non-stick pan. Fry the garlic and then pan-fry the stuffed bell peppers (fish meat face down) over low heat for about 5 minutes. Pour the wine down the side of the pan and add the seasonings. Cover and braise for about 3 minutes or until the fish is thoroughly cooked and serve.
Per serving:
Energy (kcal)117
Carbohydrate (g)6
Protein (g)11
Fat (g)4
Cholesterol (mg)34
Dietary Fibre (g)1.1
Sodium (mg)514
The energy and nutrient content are estimated according to the information compiled from the USDA Nutrient Data Laboratory. Values are for reference use only.
Tips on Use of Oil
- Use vegetable oils such as corn oil, peanut oil, canola oil or olive oil. Avoid using coconut oil and palm oil which are high in saturated fat.
This recipe is provided by Elderly Health Service, Department of Health.
Extract from CookSmart, Issue 22