Fish and Vegetable Stir-Fry

This Fish and Vegetable Stir-Fry is a vibrant and healthy dish that combines tender fish with a colorful array of vegetables, all tossed in a flavorful sauce. Quick to prepare, it offers a delightful taste of Chinese cuisine right at home.

Ingredients

• White fish fillets (e.g., cod or tilapia) - 250 grams
• Broccoli florets - 100 grams
• Bell pepper (red or yellow) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Snap peas - 100 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 2 tablespoons
• Oyster sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Cornstarch - 1 teaspoon
• Vegetable oil - 2 tablespoons
• Green onions - 2, chopped for garnish
• Sesame seeds - 1 teaspoon for garnish

Steps

1. Prepare all the vegetables by washing and cutting them into the appropriate sizes.
2. Cut the fish fillets into bite-sized pieces and season lightly with salt and pepper.
3. In a small bowl, mix the soy sauce, oyster sauce, sesame oil, and cornstarch together to create a sauce.
4. Heat 1 tablespoon of vegetable oil in a large pan or wok over medium-high heat.
5. Add the garlic and ginger to the pan, stirring for about 30 seconds until fragrant.
6. Add the fish pieces to the pan and cook for 3-4 minutes until they are just cooked through. Remove the fish from the pan and set aside.
7. In the same pan, add the remaining tablespoon of vegetable oil and the broccoli, bell pepper, carrot, and snap peas. Stir-fry the vegetables for about 5-7 minutes until they are vibrant and tender-crisp.
8. Return the cooked fish to the pan with the vegetables and pour the sauce over everything. Stir-fry for another 2-3 minutes until the sauce thickens and coats the fish and vegetables.
9. Remove from heat and garnish with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• High in omega-3 fatty acids from fish, which are beneficial for heart health.
• Rich in vitamins and minerals from vegetables, supporting overall health and immunity.

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