Crispy Fish with Broccoli Stir-Fry

Crispy Fish with Broccoli Stir-Fry is a delightful and healthy dish that combines perfectly seasoned, crunchy fish fillets with vibrant broccoli in a savory sauce. This Halal Chinese dinner is not only quick to prepare but also packed with nutrition and flavor.

Crispy Fish with Broccoli Stir-Fry
30 minutes
Difficulty: Medium
Chinese
450 kcal

Ingredients

  • White fish fillets (e.g., cod or tilapia) - 300 grams
  • Broccoli florets - 200 grams
  • Vegetable oil - 3 tablespoons
  • Cornstarch - 2 tablespoons
  • Egg - 1 large
  • Garlic - 2 cloves, minced
  • Ginger - 1 teaspoon, grated
  • Soy sauce (Halal) - 2 tablespoons
  • Oyster sauce (Halal) - 1 tablespoon
  • Sesame oil - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Green onions - 2, chopped for garnish

Steps

  1. 1. Rinse the fish fillets under cold water and pat them dry with paper towels.
  2. 2. In a bowl, whisk the egg, then add cornstarch, salt, and black pepper to create a batter.
  3. 3. Dip each fish fillet into the batter, ensuring it's well coated.
  4. 4. Heat 2 tablespoons of vegetable oil in a non-stick skillet over medium-high heat.
  5. 5. Once hot, fry the fish fillets for about 3-4 minutes on each side until golden brown and crispy. Remove and set aside on a paper towel to drain excess oil.
  6. 6. In the same skillet, add the remaining tablespoon of vegetable oil, then sauté garlic and ginger for 30 seconds until fragrant.
  7. 7. Add the broccoli florets and stir-fry for about 3-4 minutes until they are bright green and tender-crisp.
  8. 8. Pour in the soy sauce, oyster sauce, and sesame oil, tossing to coat the broccoli evenly.
  9. 9. Serve the crispy fish on a plate topped with the broccoli stir-fry and garnish with chopped green onions.

Nutrition

  • Calories: 450
  • Protein: 30 g
  • Carbs: 30 g
  • Fiber: 4 g
  • Sugar: 2 g
  • Sodium: 800 mg
  • Cholesterol: 80 mg
  • Total Fat: 20 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 15 g
  • Water: 0.5 L

Health Benefits

  • High in protein from the fish, supporting muscle health.
  • Broccoli provides essential vitamins and minerals, including vitamin C and fiber.

Tags

ChineseHalalDinner