Fish, vegetable and peanut stir-fry

Fish, vegetable and peanut stir-fry

By
From
Zest
Serves
4
Prep
10 mins
Cooking time
11 mins
Photographer
Ian Hofstetter

Use any firm-fleshed white fish for this stir-fry – blue eye, ling or snapper all work well. With a mild chilli buzz and crunchy vegetables and peanuts, this is sure to become a family favourite.

Ingredients

Quantity Ingredient
2 teaspoons peanut oil
500g boneless fish fillets, sliced
1 bunch choy sum, roughly chopped
150g sugar snap peas, trimmed
4 green onions, sliced
250g hokkein noodles
1/2 cup bean sprouts
2 tablespoons chilli sauce
2 tablespoons hoi sin sauce
1 tablespoon salt-reduced soy sauce
coriander, chopped, to serve
peanuts, toasted and roughly chopped, to serve

Method

  1. Heat oil in a wok or large frying pan on high. Stir-fry the fish in 2 batches for 2–3 minutes or until just cooked through. Remove to a plate.
  2. Add the choy sum, sugar snap peas and green onions to the wok. Stir-fry for 2–3 minutes until just beginning to wilt.
  3. Cook the noodles according to the packet instructions. Drain well. Add the noodles to the wok with the bean sprouts and sauces. Toss well and stir-fry for 1–2 minutes to heat through.
  4. Serve immediately sprinkled with peanuts and coriander.

Super ingredient: Bean sprouts

  • Sprouts are germinated seeds that have sent out a baby shoot and root. As they absorb water and grow, they convert some of the stored carbohydrate and protein in the seed to energy, new growth and vitamins. The bean sprouts available from fresh produce stores are either mung, lentil or pea seeds. They are more a ‘texture’ than a vegetable, adding crunch to a sandwich and interest to a stir-fry. They are tasty, light and nutritious.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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