Tuesday, January 26, 2010

Recipe : Week 4 : Day 2

Fish Stir Fry

Serves 4 : Very easy : Quick
4 skinless hake fillets (±750 gms)
1 small onion, thinly sliced
1 large carrot, julienned
1 large celery stick, thinly sliced
1 tsp grated ginger
½ green pepper, sliced
1 cup broccoli florets
1 cup fish stock OR water + stock cube (fish, veg or chicken)
½ Tblsp maizena
200gm egg noodles
Put the egg noodles on to cook in lightly salted boiling water.
Simmer until tender.
Cut the fish into bite-sized chunks.
Mix the maizena to a thin paste with the fish stock or water.
Spray a frying pan or wok with cooking spray.
Put the onion, carrot sticks, celery and ginger into the pan and dry-fry
for a few minutes over a medium-to-high heat, stirring all the time.
Transfer the vegetables to a plate and set aside.
Place the fish chunks in the pan.
Cook over high heat until the fish is cooked.
Keep stirring - this doesn’t take long.
Add back the vegetables.
Pour in the maizena and stock liquid.
Stir until the sauce thickens.
Serve the fish and sauce over the rice.

Fish cooks very quickly, and one of the reasons a lot of people don’t care for it is because it is often served overcooked.

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