Blue-eye cod & snow pea stir-fry

Written by Catherine Saxelby on Sunday, 19 July 2009.
Tagged: dairy-free, egg-free, healthy cooking, healthy eating, healthy recipe, lower carb, main course, seafood, stir-fry

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.

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.

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

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.

Directions

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.

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