Fish and Eggplant Stir-Fry

Fish and Eggplant Stir-Fry is a delightful Chinese seafood dish that combines tender pieces of fish with the rich texture of eggplant, all stir-fried in a savory sauce. This quick and healthy meal is perfect for a weeknight dinner, bursting with flavor and nutrition.

Ingredients

• White fish fillets (e.g., tilapia or cod) - 200 grams, cut into bite-sized pieces
• Eggplant - 1 medium, sliced into half-moons
• Red bell pepper - 1, sliced
• Garlic - 3 cloves, minced
• Ginger - 1 inch, minced
• Soy sauce - 2 tablespoons
• Oyster sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Vegetable oil - 2 tablespoons
• Spring onions - 2, chopped
• Salt - to taste
• Black pepper - to taste
• Water - 100 ml

Steps

1. Heat 1 tablespoon of vegetable oil in a large pan or wok over medium-high heat.
2. Add the sliced eggplant and stir-fry for about 5 minutes until it starts to soften. Remove from the pan and set aside.
3. In the same pan, add the remaining tablespoon of vegetable oil, garlic, and ginger; stir-fry for about 30 seconds until fragrant.
4. Add the fish pieces to the pan and cook for about 3-4 minutes until they are opaque and cooked through, stirring gently to avoid breaking them.
5. Return the eggplant to the pan along with the red bell pepper, soy sauce, oyster sauce, water, and sesame oil. Stir well to combine.
6. Cook for an additional 3-5 minutes until the vegetables are tender, and the sauce has slightly thickened. Season with salt and black pepper to taste.
7. Garnish with chopped spring onions before serving.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 18 g
• Fiber: 5 g
• Sugar: 6 g
• Sodium: 750 mg
• Cholesterol: 60 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids from fish, supporting heart health.
• High in fiber and antioxidants from eggplant and bell pepper, promoting digestive health.

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