Fish stir-fry with broccoli and ginger
Serves: 4
Time to make: 25 mins
Total cost: $18.80 / $4.70 per serve
(at time of publication)
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 coriander, to garnish
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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
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Protein 31g
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Total fat 7g
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–Saturated fat 1g
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Carbohydrates 30g
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–Sugars 9g
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Dietary fibre 7g
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Sodium 460mg
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Calcium 120mg
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
