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Fish and Lemongrass Stir Fry

Prep time: 15 min
Cook time: 20 min

This Asian-inspired stir fry recipe is versatile and can be paired with various vegetables for a flavorful combo. Prepare using your favorite firm fish steak and an Asian egg noodle.

Makes

6 servings

Serving size

1 ½ cups
Dinner

Ingredients

2-pound hokkien noodles (or other Asian noodles, such as lo mein or udon) 

1-pound firm fish steaks (snapper, swordfish, tuna, etc.) 

Olive oil cooking spray 

1 teaspoon garlic, minced 

1 teaspoon ginger, minced 

2 stalks lemongrass, finely chopped 

1 red onion, sliced 

½ pound baby bok choy leaves, rinsed and dried 

1 bunch Chinese broccoli, coarsely chopped 

1 cup green chili pepper, sliced 

2 tablespoons hoisin sauce 

1 tablespoon oyster sauce 

1 tablespoon reduced-sodium soy sauce 

1 tablespoon rice vinegar 

¼ pound bean sprouts

 

Special Equipment 

Wok 

Instructions

  1. Place noodles in a large heat-resistant bowl.
  2. Pour boiling water over noodles, cover and let stand for 2 minutes. After 2 minutes, gently separate the strands with a spoon. Drain well.
  3. Coat a Wok (or nonstick frying pan) with cooking spray and heat on medium-high.
  4. Add the fish to the wok and cook for 3 minutes or until browned and tender. Remove the fish from the wok and set aside.
  5. Return wok to heat. Add garlic, ginger, lemongrass, and onion.
  6. Stir-fry for 2 minutes or until soft.
  7. Add bok choy, broccoli and chili pepper to the wok and cook until tender but still crisp.
  8. Combine hoisin sauce, oyster sauce, soy sauce, and vinegar and add to the wok. tir into the vegetables.
  9. Return the fish to the wok and heat through.
  10. Remove from heat and stir in bean sprouts.
  11. Serve immediately over noodles.

Cooking Tip

If you cannot find Chinese broccoli, substitute any other kind of broccoli, Swiss chard, mustard greens, or turnip greens.

Recipe contributed by Satellite Healthcare

Nutrition Info

Nutrition Info

Makes: 6 servings  Serving size: 1 ½ cups

What Does This Mean For Me?

Calories

373

Fat

3 g

Saturated Fat

1 g

Trans Fat

0 g

Cholesterol

36 mg

Carbohydrates

56 g

Sugar

6 g

Fiber

2 g

Protein

31 g

Sodium

629 mg

Calcium

134 mg

Phosphorus

219 mg

Potassium

870 mg

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