Ingredients
- 4 x 120g skinless flathead fillets, deboned, halved
- 1 teaspoon dried chilli flakes
- 1 teaspoon five spice powder
- 1 tablespoon rice bran oil or sunfl ower oil
- 1 head broccoli, cut into small florets
- 1 bunch asparagus, woody ends trimmed, roughly chopped
- 1 red capsicum, finely chopped
- 2 tablespoons soy sauce
- 1 tablespoon Chinese rice wine (shaohsing) (see note) or dry sherry
Method
- Step 1Toss fish in a bowl with 1/2 teaspoon each of the chilli flakes and five spice. Season.
- Step 2Heat oil in a wok over medium heat. In 2 batches, cook fish for 2 minutes on each side or until cooked through. Transfer to a plate. Cover tightly with foil to keep warm.
- Step 3Increase the heat to high, then stir-fry vegetables for 1 minute. Add the soy, rice wine and remaining chilli flakes and five spice. Stir-fry for a further 2-3 minutes until vegetables are just tender. Divide among 4 plates and top with fish fillets.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
Nutrition
794 kj
Energy
6g
Fat Total
1g
Saturated Fat
5g
Fibre
27g
Protein
62mg
Cholesterol
814.03mg
Sodium
2g
Carbs (sugar)
3g
Carbs (total)
All nutrition values are per serve
Notes
Chinese rice wine (shaohsing) is available from Asian food shops.
- Author: Kate Nichols
- Image credit: Mark Roper
- Publication: Taste.com.au
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