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3.33 (3 votes)

Fish, broccoli & ginger stir-fry

Serves 4

Prep Time 10 min

Cooking Time 15 min

Ingredients

  • 250g basmati rice
  • 1½tbsp tamari
  • 1½tbsp mirin
  • 1tsp runny honey
  • Cooking oil spray
  • 680g white fish fillets, thawed if frozen, cut into chunks
  • 1 large onion, thinly sliced
  • 1tsp Chinese five-spice powder
  • 20g piece fresh ginger, cut into thin matchsticks
  • 1 large head broccoli, cut into florets
  • 200g mangetout, trimmed
  • 200g red cabbage, shredded
  • Fresh coriander leaves, to garnish

Method

  1. Cook the rice according to the pack instructions, then drain and keep warm.
  2. Combine the tamari, mirin and honey in a small bowl.
  3. Spray a large non-stick wok or frying pan with oil and set over
    a high heat. Add the fish and stir-fry for 3 min or until golden and cooked through, then transfer to a plate and set aside.
  4. Spray the wok or frying pan with more oil, then add the onion, five-spice and ginger and stir-fry for 2 min. Add the broccoli and mangetout and stir-fry for 2–3 min. Add the cabbage and stir-fry for 2 min. Add the tamari mixture and fish and stir to heat through.
  5. Serve the stir-fry with the rice, garnished with coriander leaves.

Nutrition per serving

Read more on how we calculate nutrition.
464 43.1g 2.9g 0.4g 7.1g 11.5g 1.2g 148mg 66.2g 3.4mg

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