Honey-soy fish and noodle stir-fry

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Ian Wallace

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Serves: 4

Time to make: 25 mins

Ingredients

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2 tablespoons Chinese rice wine or dry cooking sherry

1 tablespoon salt-reduced soy sauce

1 tablespoon liquid honey

250g rice stick noodles

spray oil

600g firm white fish fillets, cut in 2cm cubes

3cm-piece fresh ginger, peeled, cut in thin matchsticks

4 cups green beans or sugar snap peas, trimmed

4 cups broccoli, cut in florets

Instructions

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1 To make honey sauce, combine rice wine, soy sauce and honey in a small bowl. Set aside.

2 Cook rice noodles following packet directions. Drain, rinse and set aside.

3 Spray a wok with oil and place over a high heat. Add fish in batches and stir-fry for 2-3 minutes until golden and just cooked through. Remove from wok and set aside.

4 Return wok to a high heat and spray with a little more oil. Add ginger and stir-fry for 30 seconds. Add beans and broccoli and stir-fry for 2 minutes until tender-crisp.

5 Return fish to wok. Add noodles and honey sauce. Toss to coat and ensure fish and vegetables are heated through.

Variations

Make it gluten free: Use gluten-free soy sauce.

Nutrition Info (per serve)

Calories 464 cal

Kilojoules 1940 kJ

Protein 40 g

Total fat 5 g

Saturated fat 1 g

Carbohydrates 65 g

Sugar 12 g

Dietary fibre 7 g

Sodium 270 mg

Calcium 130 mg

Iron 5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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