AIS Sports Nutrition

Stirfry fish with lemongrass & asian greens

HINT: Chicken and tofu also work well in this recipe

900 g hokkien noodles
olive or canola oil spray
500 g firm fish steaks (e.g. snapper, marlin, tuna), cut into large cubes
1 teaspoon minced garlic
1 teaspoon minced ginger
2 stalks lemongrass, finely chopped
1 red onion, sliced
250 g baby bok choy, leaves separated
1 bunch Chinese broccoli, coarsely chopped
1 cup sliced green capsicum
2 tablespoons hoisin sauce
1 tablespoon MAGGI Oyster Sauce
1 tablespoon salt-reduced soy sauce
1 tablespoon rice vinegar
100 g bean sprouts

Place noodles in a large heatproof bowl, cover with boiling water and leave to stand for 2 minutes, gently using a wooden spoon to separate strands.  Drain well.  Spray a nonstick wok or frying pan with oil and heat.  Cook fish in 2 batches over medium-high heat for 3 minutes or until browned and tender; set aside.  Reheat wok, add garlic, ginger, lemongrass and onion: stirfry for 2 minutes or until soft.  Add bok choy, broccoli and capsicum and stirfry until tender but still crisp.  Combine sauces and vinegar, and stir into wok.  Add fish to wok and reheat.  Remove from heat and stir in bean sprouts.  Serve immediately over noodles.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2295 (548)
1530 (365)
Carbohydrate (g)
65
43
Protein (g)
49
33
Fat (g)
10
6
Fibre, Iron, Vitamin C, Zinc

Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 4-6

    Follow us

    follow us on facebook follow us on youtube follow us on twitter follow us on instagram
    AIS Shop - Dress like a champion