Fish and Seaweed Stir-Fry

Fish and Seaweed Stir-Fry is a delightful and nutritious dish that combines tender fish fillets with a variety of vibrant vegetables and nutrient-rich seaweed, all stir-fried to perfection. This Halal seafood dish brings together the umami flavors of the ocean and the freshness of greens, making it a healthy and satisfying meal.

Ingredients

• White fish fillets (such as cod or haddock) - 200 grams
• Dried seaweed (wakame or nori) - 30 grams
• Bell pepper (sliced) - 1 medium (approximately 150 grams)
• Carrot (julienned) - 1 medium (approximately 70 grams)
• Broccoli florets - 100 grams
• Garlic (minced) - 2 cloves
• Ginger (minced) - 1 teaspoon
• Soy sauce (low-sodium) - 2 tablespoons
• Sesame oil - 1 tablespoon
• Vegetable oil - 1 tablespoon
• Spring onions (chopped) - 2 tablespoons
• Red chili flakes (optional) - 1/2 teaspoon

Steps

1. Soak the dried seaweed in warm water for about 10 minutes or until rehydrated, then drain and set aside.
2. Cut the fish fillets into bite-sized pieces and season lightly with salt and pepper.
3. In a large frying pan or wok, heat the vegetable oil over medium-high heat.
4. Add the minced garlic and ginger, stirring for about 30 seconds until fragrant.
5. Add the fish pieces to the pan and cook for about 3-4 minutes until they are just cooked through, then remove them from the pan and set aside.
6. In the same pan, add the sliced bell pepper, julienned carrot, and broccoli florets. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
7. Return the cooked fish to the pan and add the rehydrated seaweed, soy sauce, and sesame oil. Stir everything together gently for another 2-3 minutes to combine the flavors.
8. Sprinkle with chopped spring onions and red chili flakes (if using) before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in Omega-3 fatty acids from fish, promoting heart health.
• Contains essential vitamins and minerals from vegetables and seaweed, supporting overall wellness.

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