Spiced flathead with wok-tossed vegetables

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Spiced flathead with wok-tossed vegetables

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  • 0:15 Prep
  • 0:12 Cook
  • 4 Servings
  • Capable cooks

Featured in
Nutrition information, Quick meals

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 1
    Toss fish in a bowl with 1/2 teaspoon each of the chilli flakes and five spice. Season.
  • Step 2
    Heat 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 3
    Increase 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

Source: taste.com.au

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