Fish and Broccoli Stir-Fry
Fish and Broccoli Stir-Fry is a classic Chinese-American dish featuring tender pieces of white fish (like cod or tilapia) and crisp broccoli florets, quickly cooked in a savory, often garlic- and ginger-infused sauce. It's a popular takeout staple known for its balance of protein and vegetables, typically served over steamed rice.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-carb meal, primarily providing lean protein from the fish and fiber, vitamins C and K, and potassium from the broccoli. A typical restaurant-style serving with sauce can range from 350 to 500 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 28 g |
| Carbs | 18 g |
| Fat | 22 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 850 mg |
| Vitamin C | 45 mg |
| Vitamin K | 90 mcg |
| Potassium | 480 mg |
| Vitamin A | 120 mcg |
| Folate | 60 mcg |
| Selenium | 22 mcg |
| Phosphorus | 250 mg |
| Magnesium | 40 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents the adaptation of Chinese cooking techniques to Western ingredients and tastes. Nutritionally, the quick stir-fry method helps retain the broccoli's vibrant color and nutrients better than boiling.
