Korean fish stir-fry

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Korean fish stir-fry

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  • 0:20 Prep
  • 0:10 Cook
  • 4 Servings
  • Capable cooks

This fish stir-fry is a quick and healthy meal for those nights where we don’t have time to spare.

Featured in
Healthy stir-fries, Nutrition information

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 1
    Combine 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 2
    Heat 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

Source: taste.com.au

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