Fish stir-fry with broccoli and ginger

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

Photographer: Mark O'Meara

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Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

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

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 315cal

Kilojoules 1320kJ

Protein 31g

Total fat 7g

–Saturated fat 1g

Carbohydrates 30g

–Sugars 9g

Dietary fibre 7g

Sodium 460mg

Calcium 120mg

Iron 3mg

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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