Friday, June 10, 2011

Week 74 Day 5

Fish with vegetable stirfry
Serves 4 : Very easy : Quick
4 large fillets of hake
Fish seasoning

2 baby cabbages, shredded
1 large red pepper, julienne
2 large carrots, julienne
100gm extra fine green beans
2 courgettes, julienne
1 tsp finely chopped green chilli
1 tsp crushed garlic
1 red onion, thinly sliced
100gm mushrooms, sliced

4 Tblsp sweet chilli sauce
Juice and rind 1 lime
1 Tblsp chopped coriander

Combine the chilli sauce, juice, rind and coriander.
Set aside.

Spray a large pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish, presentation side down, for 5 minutes.
Turn fish over and brush the top with the dressing.
Continue cooking until the fish flakes easily.
Keep warm.

Spray a wok with non-stick cooking spray.
Stir fry the onion, pepper, carrots, beans and courgettes with the garlic for 5 minutes.
Add the mushrooms and cabbage and continue stir frying for 5 minutes, or until the cabbage is wilted.

Serve the fish on a bed of the vegetables.
Spoon over the remaining dressing.

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