Fish and vegetable stir fry

Fish and vegetable stir fry


Fish and vegetable stir fry

This Chinese style fish and vegetable stir fry is made with just 1 teaspoon of oil! Healthy and delicious it’s perfect for dinner and can also be meal prepped for lunch during the week.
 Course Dinner
 Cuisine Asian, Chinese
 Prep Time 5 minutes
 Cook Time 25 minutes
 Marination 10 minutes
 Total Time 30 minutes
 Servings 4 people
 Calories 213 kcal

Ingredients

For the sauce

  • 5 tablespoon soy sauce
  • 2 tablespoon vinegar
  • 2 tablespoon honey
  • 4 tablespoon sweet chili sauce
  • 1 teaspoon sriracha
  • ¼ teaspoon sesame oil
  • ¼ - ½ teaspoon red chili flakes adjust to taste
  • ½ teaspoon salt

For the fish

  • 2 garlic cloves sliced
  • 1 teaspoon olive oil
  • 500 grams fish fillets sliced
  • 1 teaspoon garlic paste
  • ½ teaspoon red chili powder
  • ½ teaspoon salt adjust to taste
  • ½ cup red capsicum
  • 2 cups frozen vegetables I used a mix of carrots, green beans, broccoli and water chestnuts
  • ½ - ¾ cup chicken stock
  • 2 teaspoon cornstarch optional
  • 1 cup quinoa, rice or brown rice to serve

Instructions

  1. Add all the marinade ingredients in a small jug, along with 1 garlic clove, sliced Whisk together and set aside.
  2. Slice fish vertically, and place in a dish / bowl. Add garlic paste, salt and red chili powder. Mix and let it sit for 10 minutes.
  3. Heat 1/2 teaspoon oil in a non-stick pan, and add the fish. Don’t crowd the pan, and cook in 2 - 3 batches if the pan cannot accommodate all the fish in one go. Cook for a few minutes on both sides till the fish colour changes from translucent to white / pink. Take out the fish and set it aside on a plate.
  4. In the same pan, heat 1/2 teaspoon of remaining oil and add 1 garlic clove sliced. Once the flavour of the garlic is released add the sliced capsicum. Saute for a minute and then add the frozen vegetable mix or fresh vegetables. See notes on how and what vegetables to use. 
  5. Add about half of the sauce, and mix together. Add the cooked fish, and the rest of the marinade. Once the fish is added, be careful while mixing as the fish can break apart.
  6. Depending on the gravy that is preferred, add chicken stock and bring to a boil. Add cornstarch slurry (cornflour dissolved in water) to thicken the sauce. Taste and adjust salt and spice as needed.
  7. Serve hot with quinoa, brown rice or white rice. Garnish with sesame seeds and spring onions.

Recipe Notes

If using a mixture of vegetables, add the ones that take more time to cook first and then add the first. For instance, add onions and carrots first, followed by capsicum, broccoli, green beans or Asian greens. Add the corn right at the end. Vegetables that can be used include onions, capsicum, broccoli, carrots, green beans, cabbage, Asian greens like bok choy or choy sum and corn. 

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