Fish and Vegetable Stir Fry
Elevate your weeknight dinner game with this vibrant and nutritious Fish and Vegetable Stir Fry, a quick and easy recipe that’s bursting with flavor! Featuring tender white fish fillets like cod or tilapia, perfectly seared and tossed with a medley of crisp, colorful vegetables including bell peppers, broccoli, and snow peas, this dish is a feast for both the eyes and the taste buds. The savory sauce, made with soy sauce, fresh ginger, garlic, and a hint of sesame oil, gives the stir fry a perfectly balanced umami flavor. Ready in just 30 minutes, this one-pan meal is packed with protein and veggies, making it a wholesome and delicious option for busy weeknights. Serve it on its own for a low-carb meal or over steamed rice for a heartier option. Perfect for fans of healthy and flavorful stir-fry recipes!
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Ingredients
- 400 grams White fish fillet (e.g., cod or tilapia)
- 3 tablespoons Soy sauce
- 3 units Garlic cloves, minced
- 1 tablespoon Fresh ginger, minced
- 1 tablespoon Cornstarch
- 2 units Carrots, julienned
- 2 units Bell peppers (any color), sliced
- 200 grams Broccoli florets
- 100 grams Snow peas
- 2 units Spring onions, chopped
- 2 tablespoons Vegetable oil
- 1 teaspoon Sesame oil
- 2 tablespoons Water
- 0.25 teaspoons Black pepper
Directions
Step 1
Cut the white fish fillet into bite-sized pieces and place them in a mixing bowl.
Step 2
In a small bowl, combine 1 tablespoon of soy sauce, cornstarch, and 1 tablespoon of water. Mix well and pour over the fish. Toss gently to coat evenly. Set aside to marinate for 10 minutes.
Step 3
Heat 1 tablespoon of vegetable oil in a large wok or frying pan over medium-high heat.
Step 4
Add the marinated fish pieces to the pan, cooking for 2 minutes on each side until they are golden brown and cooked through. Remove the fish from the pan and set aside on a plate.
Step 5
In the same pan, add the remaining 1 tablespoon of vegetable oil. Add the minced garlic and ginger, cooking for about 30 seconds until fragrant.
Step 6
Add the julienned carrots, bell peppers, broccoli florets, and snow peas to the pan. Stir-fry the vegetables for 5-6 minutes until they are tender but still crisp.
Step 7
In a small bowl, combine the remaining 2 tablespoons of soy sauce, 1 tablespoon of water, sesame oil, and black pepper. Mix well.
Step 8
Return the cooked fish to the pan with the vegetables and pour in the soy sauce mixture. Gently toss everything together for 2-3 minutes until the sauce coats the fish and vegetables evenly.
Step 9
Remove from heat, garnish with chopped spring onions, and serve immediately. Enjoy your healthy and flavorful fish and vegetable stir fry!
Nutrition Facts
| Serving size | (1069.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 923.8 |
| Total Fat 43.9g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 22.7g | |
| Cholesterol 200mg | 0% |
| Sodium 2108.9mg | 0% |
| Total Carbohydrate 49.2g | 0% |
| Dietary Fiber 13.9g | 0% |
| Total Sugars 16.2g | |
| Protein 89.4g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 293.2mg | 0% |
| Iron 8.5mg | 0% |
| Potassium 2262.5mg | 0% |
Source of Calories