Written by Catherine Saxelby
on Sunday, 19 July 2009.
Tagged: dairy-free, egg-free, healthy cooking, healthy eating, healthy recipe, lower carb, main course, seafood, stir-fry
Here's a summer stir-fry recipe to head off the obesity crisis. It's got ample vegetables, a serve of lean protein (fish, meat, chicken or eggs) or its filling value plus a small serve of carbs (cut down, don't cut out) to balance out the meal.
Tips:
1. Use any other firm-fleshed white or oily fish in place of the cod.
2. To toast cashews, place in a non-stick pan and heat gently for 2 to 3 minutes, stirring or shaking pan to prevent burning.
1647 kilojoules (394 Calories), 13g fat (including 3g saturated fat), 32g carbohydrate (including 6g sugars), 6g fibre and 783mg sodium. Read our nutrition rating system.
1. Heat oil in a wok or large pan over medium to high heat.
2. Add fish. Stir-fry for 1 to 2 minutes until just golden. Remove from wok and set aside.
3. Stir-fry snow peas, capsicum, bok choy onions and ginger for 1 to 2 minutes or until snow peas have turned bright green.
4. Return fish to wok with vegetables. Add soy sauce and chicken stock. Cook a further 1 to 2 minutes to rewarm fish.
5. Serve fish and vegetables in bowls. Garnish with cashews and coriander. Serve immediately with grain bread rolls.
Don't miss a post. Sign up for Catherine's eNewsletter and get the latest Foodwatch news, product reviews, recipes and special offers direct to your inbox each month. It's free. Plus you'll receive Catherine's 26-page ebook "Cut the CRRAP - How to limit your intake of ultra-processed foods".
You can unsubscribe at any time and we never give your details to any third party.
© 2023 Foodwatch Australia. All rights reserved
Author photo by Kate Williams
Website by Joomstore eCommerce