Blue-eye cod & snow pea stir-fry

Description

At a glance

Nutrition rating

Allergy/intolerance

Main Ingredient

Serves

Here's a summer stir-fry recipe to head off the obesity crisis. It's got ample vegetables, a serve of lean protein (fish, meat, chicken or eggs) or its filling value plus a small serve of carbs (cut down, don't cut out) to balance out the meal.

Ingredients

1 tablespoon peanut oil
500g blue-eye fillets, cut into strips
200g snow peas, trimmed
1 red capsicum, seeds removed and sliced
250g baby bok choy, base trimmed and leaves separated
4 green onions (shallots), cut into 3cm lengths
1 teaspoon grated fresh ginger
2 tablespoons reduced-salt soy sauce
1-2 tablespoons water, if needed
2 tablespoons toasted cashews (see tip)
fresh coriander leaves

To serve:
wholegrain bread rolls

Methods/steps

1. Heat oil in a wok or large pan over medium to high heat.

2. Add fish. Stir-fry for 1 to 2 minutes until just golden. Remove from wok and set aside.

3. Stir-fry snow peas, capsicum, bok choy onions and ginger for 1 to 2 minutes or until snow peas have turned bright green.

4. Return fish to wok with vegetables. Add soy sauce and chicken stock. Cook a further 1 to 2 minutes to rewarm fish.

5. Serve fish and vegetables in bowls. Garnish with cashews and coriander. Serve immediately with grain bread rolls.

Additional Tips

Tips:
1. Use any other firm-fleshed white or oily fish in place of the cod.
2. To toast cashews, place in a non-stick pan and heat gently for 2 to 3 minutes, stirring or shaking pan to prevent burning.

Preparation time: 10 mins Cooking time: 5 mins

Nutrition per serve:
1647 kilojoules (394 Calories), 13g fat (including 3g saturated fat), 32g carbohydrate (including 6g sugars), 6g fibre and 783mg sodium. Read our nutrition rating system.