Sweet and spicy fish stir-fry

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Jeremy Simons

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We love this quick sweet and spicy stir-fry that's full of protein and fibre - the perfect meal in a hurry.

Serves: 4

Time to make: 15 mins

Hands-on time: 5 mins

Ingredients

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1 large bunch gai lan (Chinese broccoli), rinsed, drained
600g white fish fillets, cut into thin strips
3cm-piece fresh ginger, peeled, cut into matchsticks
125g punnet baby corn, halved lengthwise
180g bean sprouts
2 tablespoons kecap manis (sweet soy sauce)
fresh red chilli, sliced, to serve
450 pouch microwavable basmati rice, to serve

Instructions

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1 Remove gai lan stems and cut in half lengthwise. Slice leaves into thirds.

2 Lightly spray a large wok or frying pan with oil and heat over high heat. Add fish and stir-fry for 2 minutes. Add ginger, corn and gai lan stalks and stir-fry for 2 minutes. Add gai lan leaves and one tablespoon water and stir-fry for a further 2 minutes.

3 Add bean sprouts and kecap manis. Stir-fry for 1 minute or until ingredients are evenly coated. Garnish with chilli and serve with basmati rice.

Nutrition Info (per serve)

Calories 497cal

Kilojoules 2019kJ

Protein 35.9g

Total fat 10.1g

–Saturated fat 2.1g

Carbohydrates 57.6g

–Sugars 10.2g

Dietary fibre 6.6g

Sodium 426mg

Calcium 141mg

Iron 3.4mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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