Baked fish fillet with ginger and goji berry stir fry
This recipe was borne out of having a lot of random ingredients and no recipe to use them for.
I love random food combinations, so this was an interesting one to make and eat.
I hope you like it.
- 5g Red bell pepper, diced
- 5g Yellow bell pepper, diced
- 5g Root ginger, finely chopped
- 5g Spring onion, finely sliced
- 5g Goji berries, dried
- 5g Broad beans, dried and spiced
- 5ml Fish sauce
- 275ml Fish stock
- 200g Egg noodles, fresh
- 1 Fish fillet of your choice, per person
- 180g Fresh water prawns, cooked and peeled
- Water cress, to garnish
- Preheat oven to 160°C/320°F
- Dice 5g each of red and yellow bell peppers, finely slice 5g of spring onions and finely dice 5g of fresh ginger.
- Wrap the fish fillets in kitchen foil, place on a baking tray and cook in the center of the oven.
- In a wok, heat a small amount of oil over a medium-high heat (I recommend sesame or peanut oil, depending on allergies) and add the chopped peppers, ginger and spring onion. Cook through, stirring occasionally, for about 5 minutes.
- Add the prawns and cook for a further 3 minutes.
- Add the fish stock and fish sauce, reduce heat and simmer until 5 minutes before the end of the cooking time.this
- Add the noodles and cook for 4 minutes.
- Add the goji berries and cook for 1 minute, allowing the berries to soften slightly. Remove from heat.
- Remove fish from the oven unwrap and allow to stand while prepping the bowls.
- (Optional) Layer the bottom of the serving bowls with mixed fresh lettuce.
- Place the noodle stir fry in the bowls, arrange the fish fillets on top. Sprinkle with spicy broad beans and garnish with water cress.
- Enjoy with a beverage of your choice.
The healthy goodness (without fish added)
|Calories from Fat||27|
|% Daily Value *|
|Fat 3 g||5%|
|Saturated fat 1 g||5%|
|Carbohydrates 22 g||7%|
|Sugar 2 g|
|Fiber 3 g||12%|
|Protein 25 g||50%|
|Sodium 872 mg||36%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Did you know?
- Basa is a member of the catfish family, and is also known as river cobbler.
- The goji berry, or wolfberry, is a member of the nightshade family!
In less than an hour you can have a deliciously zingy seafood stir fry, and it's also super healthy! Using spicy broad beans provides a crunchy and tasty alternative to croutons, and the goji berries add an interesting fruity twist without overpowering the dish.
The great thing about this recipe is that it will work with almost any fish. I made it with basa for the man of the house and whiting for me, but if neither of those fishes are to your taste why not try:
- Sea bass
- Sea bream
- Monkfish tail
- Lemon sole
Looking for a great wine to match?
Beringer Chenin Blanc
Il Conte Stella Rosa Moscato
Mitchell Riesling Watervale
New York, USA
Michel Torino Cuma Torrontes
Dancing Coyote Albariño Clarksburg
Red Rock Pinot Grigio
Alpha Zeta Soave
Funky Llama Sauvignon Blanc
© 2014 Rebecca Hillary