Fish with bokchoy
Firm, meaty white fish fillets are perfect for stir-frying as they keep their shape well and don’t break up easily. Serve the fish on a bed of tender vegetables and top with salty prosciutto, all cooked in the same wok. Some crusty bread rolls would complete the meal nicely.
| Servings | Prep Time | Cook Time |
| 4servings | 15minutes | 15minutes |
| Servings | Prep Time |
| 4servings | 15minutes |
| Cook Time |
| 15minutes |
Ingredients
- 2 tbsp canola oil
- 4 firm white fish steaks cut into 5 cm chunks
- 4 slices prosciutto torn into pieces
- 2 garlic cloves crushed
- 2.5cm piece fresh ginger peeled and finely shredded
- 1 red chili pepper deseeded and finely diced
- 6 scallions sliced on the diagonal
- 7 oz snow peas halved on the diagonal
- 1 3/4 cups shelled young fava beans
- 7 oz small bokchoy sliced lengthwise
- 1 tbsp salt-reduced soy sauce
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- Heat 1 tablespoon of the oil in a wok or large frying pan until very hot, then add the fish pieces. Stir-fry for about 5 minutes until lightly browned all over and cooked through. Remove from the wok and keep warm.
- Add the prosciutto to the wok and stir-fry over a fairly high heat for 1-2 minutes until golden and crisp. Remove and keep warm.
- Add the remaining oil to the wok and stir-fry the garlic, ginger and chili pepper for about 30 seconds, without browning. Add the scallions, snow peas and beans and stir-fry for 3-4 minutes. Stir in the bokchoy and stir-fry for about 2 minutes until the leaves are wilted.
- Pile the vegetables onto warmed serving plates, place the fish pieces on top and add a few crisp pieces of prosciutto. Drizzle with the soy sauce and serve immediately.
Recipe Notes
Variations: A vegetarian version could be made with chunks of firm tofu. Lightly fry it in half the oil, then continue from step 3 as in the recipe. Pile the tofu on top of the vegetables and drizzle with soy sauce to serve. If bokchoy is not available, you can use roughly shredded napa cabbage.
Each serving: 41.5 g protein, 12 g fat of which 2 g saturates, 9.5 g carbohydrate, 6 g fibre, 326 Calories
