Spicey Stir Fried Broccoli and Fish

I picked two huge heads of broccoli this morning and wanted to use some up the same day it was picked.  As a major heat wave is coming, I think some lighter fare is in order. I’ve done shrimp many times but let’s try some fish.

For this simple recipe I used Swai fillets but I’m sure any firm white fleshed fish would do. Be sure to blanch the broccoli first, and cool in an ice bath –  this will ensure a nice bright green color and tender texture.

Succulent fish, colorful and healthy broccoli and carrot, a little bit of heat from some chilli paste combine for a perfect quick midweek meal.

Spicey Stir Fried Broccili and Fish

Marinade:

1/2 teaspoon freshly grated ginger
1 teaspoon dry white wine
1 teaspoon cornflour
salt and pepper to taste

Stir-Fry:

2 cups broccoli florets blanched and drained
1 small to medium carrot, cut into match sticks
2 fillets white fish meat, cut into chunks
1 clove garlic, crushed and chopped
1 teaspoon dry white wine
2-3 Tablespoons chicken stock
1 tablespoon chilli sauce or sambal
salt to taste
1 – 2 tablespoons of oil for stir frying – divided 

Sauce:

2 Tablespoons water
1/2 teaspoon soy sauce
1 teaspoon fishsauce
1 teaspoon cornflour
1/2 teaspoon sugar
a drizzle of sesame oil

If serving with Rice – start it now

1. Put a small pot of water on to boil. While water comes to boil, combine marinade and fish, set aside.
2. Blanch broccoli in boiling water for 2-3 minutes. Remove broccoli from boiling water with a slotted spoon or mesh strainer and immediately plunge in ice water to stop cooking and keep its fresh green color. When cool remove from ice back and drain well.
3. Mix the sauce and set aside.
4. Heat oil in a pan or wok over medium heat.  Add half the frying oil and tip pan to coat
5.  Add fish in a single layer. Cook over medium heat for about 2 minutes each side, until both sides turn white.

Don’t overcook the fish! Remove from wok, and set aside. Cover it loosely.

6. Add remaining frying oil to the wok. Saute the garlic, add broccoli and carrot. Increase heat to high.
7. Add wine to the vegetables, and quickly stir. Add a pinch of salt to taste.
8. Add chicken stock and cook until liquid reduced by half.
9. Add the fish back to wok and gently toss to combine, avoid breaking the fish apart.
10. Add sauce and cook to desired thickness. Serve hot with hot rice if you like.



This was delicious! I’m definately putting this into rotation!
Until next time, Eat Well and Keep Digging!