Stirfry fish with lemongrass & asian greens
- Preparation time 10 minutes
- Cooking time 10 minutes
- Serves 4-6
Ingredients
- 900 g hokkien noodles
- olive or canola oil spray
- 500 g firm fish steaks (e.g. snapper, marlin, tuna), cut into large cubes
- 1 teaspoon minced garlic
- 1 teaspoon minced ginger
- 2 stalks lemongrass, finely chopped
- 1 red onion, sliced
- 250 g baby bok choy, leaves separated
- 1 bunch Chinese broccoli, coarsely chopped
- 1 cup sliced green capsicum
- 2 tablespoons hoisin sauce
- 1 tablespoon MAGGI Oyster Sauce
- 1 tablespoon salt-reduced soy sauce
- 1 tablespoon rice vinegar
- 100 g bean sprouts
Method
- Place noodles in a large heatproof bowl, cover with boiling water and leave to stand for 2 minutes, gently using a wooden spoon to separate strands.
- Drain well.
- Spray a nonstick wok or frying pan with oil and heat.
- Cook fish in 2 batches over medium-high heat for 3 minutes or until browned and tender; set aside.
- Reheat wok, add garlic, ginger, lemongrass and onion: stirfry for 2 minutes or until soft.
- Add bok choy, broccoli and capsicum and stirfry until tender but still crisp.
- Combine sauces and vinegar, and stir into wok.
- Add fish to wok and reheat.
- Remove from heat and stir in bean sprouts.
- Serve immediately over noodles.
HINT: Chicken and tofu also work well in this recipe
Nutrition
ANALYSIS per serve | 4 | 6 |
---|---|---|
Energy kJ (Cal) | 2295 (548) | 1530 (365) |
Carbohydrate (g) | 65 | 43 |
Protein (g) | 49 | 33 |
Fat (g) | 10 | 6 |
Fibre, Iron, Vitamin C, Zinc |
Australian Institute of Sport - From the "Survival from the Fittest" cookbook
05 Nov 2018
HINT: Chicken and tofu also work well in this recipe
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