Fish and Tofu Stir-Fry

This Fish and Tofu Stir-Fry is a delightful and healthy combination of tender fish and silky tofu, sautéed with vibrant vegetables in a savory sauce. Perfect for a quick weeknight dinner, this dish delivers a balance of flavors and textures that will leave you satisfied.

Ingredients

• White fish fillets (such as cod or haddock) - 200 grams
• Firm tofu - 150 grams
• Broccoli florets - 100 grams
• Bell pepper (red or yellow) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Cornstarch - 1 tablespoon
• Vegetable oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Spring onions - 2, chopped for garnish

Steps

1. Cut the fish fillets into bite-sized pieces and lightly coat them with cornstarch. Set aside.
2. Press the tofu to remove excess moisture and cut it into cubes.
3. Heat 1 tablespoon of vegetable oil in a non-stick pan over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
4. In the same pan, add the remaining vegetable oil. Once hot, add the minced garlic and ginger, stirring for about 30 seconds until fragrant.
5. Add the broccoli, bell pepper, and carrot to the pan, stir-frying for 3-4 minutes until the vegetables are tender-crisp.
6. Add the fish pieces to the pan and cook for about 5 minutes, or until cooked through and opaque.
7. Return the tofu to the pan and pour in the soy sauce and sesame oil. Stir well to combine and season with salt and black pepper to taste.
8. Cook for another 2 minutes until everything is heated through. Remove from heat.
9. Serve hot, garnished with chopped spring onions.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 50 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in protein from fish and tofu, supporting muscle health.
• Contains a variety of vegetables, providing essential vitamins and minerals.

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