Fish and Shrimp Stir-Fry

This Fish and Shrimp Stir-Fry is a vibrant and flavorful dish that combines tender seafood with crisp vegetables, all tossed in a savory sauce. Perfect for a quick weeknight meal, it's both satisfying and healthy.

Ingredients

• White fish fillets (cod or tilapia) - 200 grams
• Shrimp (peeled and deveined) - 150 grams
• Broccoli florets - 100 grams
• Bell pepper (sliced) - 1 medium (about 150 grams)
• Carrot (sliced) - 1 medium (about 70 grams)
• Garlic (minced) - 2 cloves
• Ginger (minced) - 1 teaspoon
• Soy sauce (low sodium) - 3 tablespoons
• Sesame oil - 1 tablespoon
• Cornstarch - 1 teaspoon
• Water - 100 ml
• Green onions (sliced) - 2 tablespoons
• Olive oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste

Steps

1. 1. Prepare the seafood by cutting the fish into bite-sized pieces and patting them dry with a paper towel. Season with salt and black pepper.
2. 2. In a small bowl, mix the soy sauce, sesame oil, cornstarch, and water to create a sauce, then set aside.
3. 3. Heat 1 tablespoon of olive oil in a large frying pan or wok over medium-high heat.
4. 4. Add the minced garlic and ginger to the pan, sautéing for about 30 seconds until fragrant.
5. 5. Add the shrimp to the pan and cook for 2-3 minutes, or until they turn pink and are cooked through. Remove the shrimp and set aside.
6. 6. In the same pan, add the remaining tablespoon of olive oil. Add the broccoli, bell pepper, and carrot, stir-frying for 3-4 minutes until the vegetables are just tender but still crisp.
7. 7. Return the shrimp to the pan along with the fish pieces. Pour the sauce over the seafood and vegetables, stirring gently to coat everything evenly.
8. 8. Cook for an additional 3-4 minutes, until the fish is cooked through and the sauce has thickened slightly.
9. 9. Garnish with sliced green onions before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 650 mg
• Cholesterol: 150 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.4 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Rich in omega-3 fatty acids from fish, promoting heart health and reducing inflammation.

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