This fish stir-fry is a quick and healthy meal for those nights where we don’t have time to spare.
Ingredients
- 600g ling fish fillets, cut into 3cm pieces
- 180g rice stick noodles
- 2 teaspoons sunflower or rice bran oil
- 4 spring onions, finely chopped
- 2 green capsicums, thinly sliced
- 1 red capsicum, thinly sliced
- 2 cups watercress sprigs
Marinade
- 2 garlic cloves, crushed
- 1/2 teaspoon chilli powder
- 2 tablespoons soy sauce
- 1 tablespoon Chinese rice wine (shaohsing)
- 2 teaspoons sesame seeds, toasted
- 2 teaspoons sesame oil
Method
- Step 1Combine marinade ingredients in a bowl, add fish and turn to coat. Stand for 10 minutes. Cook the noodles according to packet instructions, then drain.
- Step 2Heat the oil in a wok over high heat. Add drained fish (reserving marinade), and stir-fry for 1 minute. Add onion and capsicum and stir-fry for 2 minutes. Add reserved marinade and simmer for 2-3 minutes until fish is cooked and sauce is slightly thickened. Remove from the heat and fold in watercress, then serve the stir-fry on the noodles.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
Nutrition
1218 kj
Energy
7g
Fat Total
1g
Saturated Fat
4g
Fibre
32g
Protein
78mg
Cholesterol
832.22mg
Sodium
3g
Carbs (sugar)
22g
Carbs (total)
All nutrition values are per serve
Notes
Rice bran oil is from selected supermarkets. Rice wine is from Asian food shops and selected supermarkets, or use dry sherry.
- Author: Kate Tait
- Image credit: Ian Wallace
- Publication: Taste.com.au
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