Sweet and spicy fish stir-fry

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

Photographer: Jeremy Simons

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We love this quick sweet and spicy stir-fry that's full of protein and fibre - the perfect meal in a hurry.

Serves: 4

Time to make: 15 mins

Hands-on time: 5 mins

Ingredients

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1 large bunch gai lan (Chinese broccoli), rinsed, drained
600g white fish fillets, cut into thin strips
3cm-piece fresh ginger, peeled, cut into matchsticks
125g punnet baby corn, halved lengthwise
180g bean sprouts
2 tablespoons kecap manis (sweet soy sauce)
fresh red chilli, sliced, to serve
450 pouch microwavable basmati rice, to serve

Instructions

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1 Remove gai lan stems and cut in half lengthwise. Slice leaves into thirds.

2 Lightly spray a large wok or frying pan with oil and heat over high heat. Add fish and stir-fry for 2 minutes. Add ginger, corn and gai lan stalks and stir-fry for 2 minutes. Add gai lan leaves and one tablespoon water and stir-fry for a further 2 minutes.

3 Add bean sprouts and kecap manis. Stir-fry for 1 minute or until ingredients are evenly coated. Garnish with chilli and serve with basmati rice.

Nutrition Info (per serve)

Calories 497 cal

Kilojoules 2019 kJ

Protein 35.9 g

Total fat 10.1 g

Saturated fat 2.1 g

Carbohydrates 57.6 g

Sugar 10.2 g

Dietary fibre 6.6 g

Sodium 426 mg

Calcium 141 mg

Iron 3.4 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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