Fish stir-fry with broccoli and ginger

Serves: 4

Time to make: 25 mins

Ingredients

1 ½ tablespoons tamari
1 ½ tablespoons Chinese rice wine
1 teaspoon liquid honey
500g white fish fillets, cubed
1 large onion, thinly sliced
3cm piece fresh ginger, peeled, cut in thin matchsticks
1 large head broccoli, trimmed, cut in florets
2 cups snow peas, trimmed
¼ small red cabbage, shredded
2 cups steamed basmati rice, to serve
2 tablespoons fresh coriandercilantroX, to garnish

Instructions

Stay Awake

1 Combine tamari, rice wine and honey in a small bowl. Set aside. Spray a large, non-stick wok with oil. Set over a high heat. Add fish and stir-fry for 2 minutes or until golden. Set aside.

2 Spray wok with oil and return to a high heat. Add onion and ginger. Stir-fry for 2 minutes. Add broccoli and snow peas to wok. Stir-fry for 2-3 minutes. Add cabbage. Stir-fry for 2 minutes or until just wilted.

3 Add reserved tamari mixture and fish to wok. Stir to heat. Top basmati rice with stir-fry, garnish with coriander and serve.

Variations

Make it gluten free: Use gluten-free tamari.

HFG tip

This recipe is part of our 7 days, 7 dinners feature – make dinners for a week easily, including ‘make ahead’ components to be used in other dishes.

Day 1: Chicken, lentil and kumara curry

Day 2: Meatballs in tomato and eggplant sauce with couscous

Day 3: Roasted pumpkin soup with hazelnut and parmesan toasts

Day 4: Fish stir-fry with broccoli and ginger (above)

Day 5: Roasted pumpkin, leek and mushroom cannelloni

Day 6: Chicken, eggplant and capsicum bake with cauliflower mash

Day 7: Spiced pilaf with meatballs, currants and baby spinach

Nutrition Info (per serve)

Calories 315 cal

Kilojoules 1320 kJ

Protein 31 g

Total fat 7 g

Saturated fat 1 g

Carbohydrates 30 g

Sugar 9 g

Dietary fibre 7 g

Sodium 460 mg

Calcium 120 mg

Iron 3 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.