Asian-inspired cod with stir fry
Pack in two of your five-a-day and load up on protein with this sweet and salty fish stir-fry.
Each serving provides 307 kcal, 30g protein, 21g carbohydrate (of which 14.5g sugars), 10g fat (of which 1.5g saturates), 5g fibre and 2.5g salt. With a GI of 35 this meal is high protein, low GI.
Pack in two of your five-a-day and load up on protein with this sweet and salty fish stir-fry.
Each serving provides 307 kcal, 30g protein, 21g carbohydrate (of which 14.5g sugars), 10g fat (of which 1.5g saturates), 5g fibre and 2.5g salt. With a GI of 35 this meal is high protein, low GI.
Each serving provides 307 kcal, 30g protein, 21g carbohydrate (of which 14.5g sugars), 10g fat (of which 1.5g saturates), 5g fibre and 2.5g salt. With a GI of 35 this meal is high protein, low GI.
Ingredients
- 150g/5½oz cod or haddock fillet, boneless
- 1 tbsp soy sauce
- 1 tbsp mirin
- 1 tsp rice vinegar
- 2 tsp sunflower oil
- ½ red pepper (60g/2¼oz), thinly sliced
- 1 small carrot (50g/1¾oz), thinly sliced
- 50g/1¾oz mangetout, thinly sliced
- 1 tsp toasted sesame seeds
- few sprigs fresh coriander
- 150g/5½oz cod or haddock fillet, boneless
- 1 tbsp soy sauce
- 1 tbsp mirin
- 1 tsp rice vinegar
- 2 tsp sunflower oil
- ½ red pepper (60g/2¼oz), thinly sliced
- 1 small carrot (50g/1¾oz), thinly sliced
- 50g/1¾oz mangetout, thinly sliced
- 1 tsp toasted sesame seeds
- few sprigs fresh coriander
Method
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Place the fish in a plastic food bag, add the soy, mirin and rice vinegar. Give it a good shake and refrigerate or freeze until ready to cook.
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Preheat the grill to its hottest setting and line a small roasting tin with foil. Drain the fish, reserving the marinade. Put the fish on the foil and grill for 5 minutes, or until cooked through.
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Meanwhile, heat a small wok or frying pan over a high heat and add the oil. Add the vegetables and stir-fry for 30 seconds. Add 2 tablespoons water and the reserved marinade and cook for 1–2 minutes, or until hot through.
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Place the vegetables on a warm plate and top with the fish. Scatter over the sesame seeds and coriander
RECIPE TIPS
- Place the fish in a plastic food bag, add the soy, mirin and rice vinegar. Give it a good shake and refrigerate or freeze until ready to cook.
- Preheat the grill to its hottest setting and line a small roasting tin with foil. Drain the fish, reserving the marinade. Put the fish on the foil and grill for 5 minutes, or until cooked through.
- Meanwhile, heat a small wok or frying pan over a high heat and add the oil. Add the vegetables and stir-fry for 30 seconds. Add 2 tablespoons water and the reserved marinade and cook for 1–2 minutes, or until hot through.
- Place the vegetables on a warm plate and top with the fish. Scatter over the sesame seeds and coriander
RECIPE TIPS
For a change, replace the cod with 225g/8oz cooked peeled prawns or 125g/4½oz cooked skinless chicken breast.
For a change, replace the cod with 225g/8oz cooked peeled prawns or 125g/4½oz cooked skinless chicken breast.
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