Fish stir-fry with lemongrass & Asian greens
- Preparation time 10 minutes
- Cooking time 10 minutes
- Serves 4
Ingredients
- 450g packet hokkien noodles
- oil for cooking
- 500g firm fish steaks (e.g. barramundi, blue-eye trevalla, tuna), cut into large cubes
- 1 garlic clove, crushed
- 2cm piece ginger, finely grated
- 2 stalks lemongrass, finely chopped
- 1 red onion, sliced
- 1 bunch Chinese broccoli, coarsely chopped
- 1 green capsicum, sliced
- ¼ cup hoisin sauce
- 2 tbsp MAGGI Oyster Sauce
- 1 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 bunch baby bok choy, leaves separated
- 120g bean sprouts
Method
- Place noodles in a large heatproof bowl and cover with boiling water.
- Gently prise them apart with two forks until the strands separate. Drain well.
- Heat oil in a wok over high heat. Cook fish in 2 batches over high heat for 3 minutes or until it has changed colour. Removed from pan and set aside
- Reheat wok, add garlic, ginger, lemongrass and onion and stir-fry for 2 minutes or until soft
- Add broccoli and capsicum and stir-fry for 2 minutes until tender but still crisp
- Combine sauces and vinegar and add to wok with bok choy and fish. Stir-fry until bok choy has wilted. Add bean sprouts and noodles and toss until hot.
- Serve immediately.
Nutrition
ANALYSIS per serve | 4 |
---|---|
Energy kJ (Cal) | 1666 |
Carbohydrate (g) | 41 |
Protein (g) | 41 |
Fat (g) | 5 |
Saturated fat (g) | 1 |
Fibre (g) | 12 |
Australian Institute of Sport - From the "Survival for the Active Family" cookbook
05 Nov 2018
, Pasta, survival-for-the-active-family
Pasta