Spiced flathead with wok-tossed vegetables

Cooking Fish Spiced flathead with wok-tossed vegetables

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Lables: High protein Low carb Low fat Low kilojoule Low sugar Egg free Gluten free Lactose free Milk free Peanut free Shellfish free Tree nut free Wheat free
  1. Toss fish in a bowl with 1/2 teaspoon each of the chilli flakes and five spice. Season.
  2. Heat oil in a wok over medium heat. In 2 batches, cook fish for 2 minutes on each side or until cooked through. Transfer to a plate. Cover tightly with foil to keep warm.
  3. Increase the heat to high, then stir-fry vegetables for 1 minute. Add the soy, rice wine and remaining chilli flakes and five spice. Stir-fry for a further 2-3 minutes until vegetables are just tender. Divide among 4 plates and top with fish fillets.

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4 x 120g skinless flathead fillets, deboned, halved
1 tsp dried chilli flakes
1 tsp five spice powder
1 tbsp rice bran or sunfl ower oil
1 head broccoli, cut into small florets
1 bunch asparagus, woody ends trimmed, roughly chopped
1 red capsicum, finely chopped
2 tbsp soy sauce
1 tbsp Chinese rice wine or dry sherry

Adv

Autors
Preparation time
15
Cooking time
12
Difficulty
Medium
Serves
4 people
Method
Baking
Category
Fish
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