Table of Contents
Looking for a quick and healthy dinner option? This shellfish-free fish stir-fry with vegetables is perfect for busy weeknights. It combines fresh fish with colorful vegetables, all cooked in a flavorful sauce.
Ingredients
- 2 fillets of white fish (cod, tilapia, or haddock)
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Optional: sesame seeds and chopped green onions for garnish
Preparation Steps
Start by preparing the fish. Cut the fillets into bite-sized pieces and set aside. Wash and chop the vegetables into uniform pieces for even cooking.
Heat the sesame oil in a large skillet or wok over medium-high heat. Add the minced garlic and grated ginger, sautéing until fragrant, about 30 seconds.
Add the fish pieces to the skillet. Cook for 2-3 minutes on each side until they are just cooked through and lightly browned.
Remove the fish from the skillet and set aside. In the same skillet, add the vegetables and stir-fry for about 5 minutes until they are tender but still crisp.
Return the fish to the skillet. Add soy sauce and toss everything together to combine and heat through, about 2 minutes.
Serving Suggestions
Serve the stir-fry hot, garnished with sesame seeds and chopped green onions if desired. It pairs well with steamed rice or quinoa for a complete meal.
Health Benefits
This dish is rich in lean protein from the fish and packed with vitamins and antioxidants from the colorful vegetables. It’s a low-calorie, nutrient-dense meal ideal for maintaining a healthy diet.