Honey-soy fish and noodle stir-fry
Serves: 4
Time to make: 25 mins
Total cost: $21.12 / $5.28 per serve
(at time of publication)
Ingredients
- 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
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Instructions
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 464cal
-
Kilojoules 1940kJ
-
Protein 40g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 65g
-
–Sugars 12g
-
Dietary fibre 7g
-
Sodium 270mg
-
Calcium 130mg
-
Iron 5mg
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.
