Pla Khao Pad

Pla Khao Pad is a vibrant and healthy Thai seafood stir-fry featuring fresh fish and an array of colorful vegetables, all infused with aromatic herbs and spices. This dish is not only delicious but also packed with nutrients, making it a perfect choice for a light meal.

Ingredients

• White fish fillets (e.g. cod or tilapia) - 300 grams
• Broccoli florets - 100 grams
• Red bell pepper - 1 medium, sliced
• Carrot - 1 medium, julienned
• Garlic - 3 cloves, minced
• Thai basil leaves - 30 grams
• Fish sauce - 2 tablespoons
• Lime juice - 1 tablespoon
• Olive oil - 1 tablespoon
• Chili flakes - 1/2 teaspoon
• Black pepper - to taste
• Cooked jasmine rice - 200 grams (for serving)

Steps

1. Begin by preparing the vegetables: wash and cut the broccoli into small florets, slice the bell pepper, and julienne the carrot.
2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the minced garlic and sauté until fragrant, about 30 seconds.
3. Add the fish fillets to the skillet, season with black pepper, and cook for about 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork. Remove the fish and set aside.
4. In the same skillet, add the broccoli, bell pepper, and carrot. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp.
5. Return the cooked fish to the skillet, add the fish sauce, lime juice, and chili flakes. Gently toss everything together to combine and heat through for about 2-3 minutes.
6. Remove from heat and stir in the Thai basil leaves until wilted.
7. Serve the Pla Khao Pad over cooked jasmine rice and enjoy your healthy Thai seafood dish.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in omega-3 fatty acids from fish, promoting heart health.
• Rich in vitamins and minerals from vegetables, supporting overall wellness.

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