Spiced flathead with wok-tossed vegetables

Spiced flathead with wok-tossed vegetables

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The ingredient of Spiced flathead with wok-tossed vegetables

  1. 4 x 120g skinless flathead fillets, deboned, halved
  2. 1 teaspoon dried chilli flakes
  3. 1 teaspoon five spice powder
  4. 1 tablespoon rice bran oil or sunfl ower oil
  5. 1 head broccoli, cut into small florets
  6. 1 bunch asparagus, woody ends trimmed, roughly chopped
  7. 1 red capsicum, finely chopped
  8. 2 tablespoons soy sauce
  9. 1 tablespoon Chinese rice wine (shaohsing) (see note) or dry sherry

The instruction how to make Spiced flathead with wok-tossed vegetables

  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.

Nutritions of Spiced flathead with wok-tossed vegetables

calories: 189.766 calories
calories: 6 grams fat
calories: 1 grams saturated fat
calories: 3 grams carbohydrates
calories: 2 grams sugar
calories:
calories: 27 grams protein
calories: 62 milligrams cholesterol
calories: 814.03 milligrams sodium
calories: https://schema.org
calories: NutritionInformation

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