Sunday, 9 March 2014

Fish and beansprout stir-fry

For my first food post I thought I would post about one of my favourite, super-quick weekday meals that I make, a simply stir-fry! However, rather than adding one of those packet sauces, I make my own with a few simple flavours. It is much nicer than the slightly chemically flavour of packet stir-fry sauces!

This recipe is super easy, and you only really need a few fresh ingredients.

Fish and beansprout stir-fry

  • 100g beansprouts
  • 1 large tomato, sliced
  • about 6 mushrooms (I used chestnut mushrooms), sliced
  • 3 tbsp garden peas
  • 1/2 red pickled roasted pepper, sliced
  • 2 fillets frozen, white fish
  • 2 tbsps soy sauce
  • 1 tbsp rice wine vinegar
  • 2 tsps sesame oil
  • Dried chilli flakes
  • Sesame seeds (optional)
Start by putting the first 5 ingredients in a sauce pan over a medium heat. While you are doing this, put the fish fillets in a microwave-safe pot or bowl. Put the fish in the microwave, on high, for 3-5 minutes. You want it thoroughly cooked in the microwave, test it by seeing if it will flake and checking it's boiling hot inside.
After both the veg and the fish have been cooking for 3-5 minutes, add the cooked fish to the sauce pan. Then add the last 5 ingredients, stir, and simmer until most of the liquid from the veg has disappeared.

And that's it! This meal is super tasty, has 3 portions of fruit/veg, and has protein from the fish. Make sure to check the seasonings, and add more of any to taste.

I hope you like my first recipe!

E x

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