Sliced Fish with Chinese Broccoli on White Rice
Delight in the harmonious flavors of this Sliced Fish with Chinese Broccoli on White Rice, a classic Asian-inspired dish that combines tender white fish fillets, crisp Chinese broccoli (gai lan), and a rich, umami-packed sauce. Perfectly stir-fried with aromatic ginger and garlic, the fish and vegetables are coated in a glossy soy and oyster sauce blend, thickened to just the right consistency with a touch of cornstarch slurry. Served over a bed of fluffy white rice, this satisfying yet light meal is ready in under 40 minutes, making it ideal for busy weeknights or a wholesome family dinner. With its combination of fresh ingredients, bold flavors, and ease of preparation, this recipe will have everyone coming back for seconds. Keywords: sliced fish recipe, Chinese broccoli stir-fry, easy Asian dishes, white fish dinner, healthy rice bowls.
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Recipe Information
Ingredients
- 500 grams white fish fillet (e.g., cod, tilapia, or sole)
- 300 grams Chinese broccoli (gai lan), trimmed and chopped
- 2 cups cooked white rice
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon sesame oil
- 1 tablespoon cornstarch
- 2 tablespoons water (for cornstarch slurry)
- 3 cloves garlic, minced
- 1 teaspoon ginger, minced
- 2 tablespoons vegetable oil
- 0.5 teaspoon salt (to taste)
- 0.25 teaspoon white pepper (optional)
Instructions
Rinse the white fish fillets and pat them dry with paper towels. Slice into thin, bite-sized pieces and set aside.
In a small bowl, combine the cornstarch with 2 tablespoons of water to make a slurry. Set aside.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium heat. Add the minced garlic and ginger, and sauté for 30 seconds until fragrant.
Add the sliced fish to the skillet in a single layer. Cook for 2–3 minutes on each side until the fish is cooked through and opaque. Remove the fish from the skillet and set aside.
In the same skillet, heat the remaining 1 tablespoon of vegetable oil. Add the chopped Chinese broccoli and stir-fry for 3–4 minutes until it is tender but still slightly crisp.
Reduce the heat to low and return the cooked fish to the skillet with the Chinese broccoli.
In a small bowl, mix the soy sauce, oyster sauce, sesame oil, and salt. Pour the sauce mixture into the skillet. Stir gently to coat the fish and broccoli evenly.
Gradually stir in the cornstarch slurry to thicken the sauce. Cook for an additional 1–2 minutes, stirring constantly, until the sauce has reached the desired consistency. Sprinkle with white pepper if desired.
Serve the sliced fish and Chinese broccoli over freshly cooked white rice. Enjoy!
Nutrition Facts
Calories |
337 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 962 mg | 42% | |
| Total Carbohydrate | 28.5 g | 10% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 0.3 g | ||
| Protein | 29.5 g | 59% | |
| Vitamin D | 6.3 mcg | 31% | |
| Calcium | 78 mg | 6% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 615 mg | 13% | |
*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.
