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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Recipe Information
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
Instructions
Cut the white fish fillet into bite-sized pieces and place them in a mixing bowl.
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.
Heat 1 tablespoon of vegetable oil in a large wok or frying pan over medium-high heat.
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.
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.
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.
In a small bowl, combine the remaining 2 tablespoons of soy sauce, 1 tablespoon of water, sesame oil, and black pepper. Mix well.
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.
Remove from heat, garnish with chopped spring onions, and serve immediately. Enjoy your healthy and flavorful fish and vegetable stir fry!
Nutrition Facts
Calories |
924 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.9 g | 56% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 22.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2109 mg | 92% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 16.2 g | ||
| Protein | 89.4 g | 179% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 293 mg | 23% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 2262 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
