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Thai Pea Stir Fry with Steamed Fish

Thai Pea Stir Fry with Steamed Fish
Preparation time
Nr of servings
4
Logo Thanks to Yes Peas !
Preparation time
4
Nr of servings

Ingredients

  • 2 x 600g sea bass, scaled and cleaned
  • 150 g frozen peas, blanched
    Deliciously Tender Garden Peas
  • 4 sprigs of coriander
  • sea salt and freshly ground black pepper
  • 2 fresh limes
  • 1 tablespoon vegetable oil
  • 1 head pak choi, cut into slices
  • 50 g whole baby sweetcorn, cut in half lengthways
  • 1 medium carrot, peeled and cut into fine strips
  • 1 garlic clove, peeled
  • ½ red chilli, de-seeded and finely chopped
  • 1 tablespoon fresh ginger
  • 1 teaspoon lemon grass, finely chopped
  • 50 g shiitake mushrooms, sliced
  • 3 spring onions, trimmed and thinly sliced, green ends reserved
  • 2 tablespoons soy sauce
  • ½ tablespoon sesame seed oil
  • ½ tablespoon fish sauce
  • 1 heaped tbsp chopped coriander
  • Preheat the oven to 180°C/350°F/Gas Mark 4

Preparation

  1. Take the scaled and cleaned fish and make three vertical slashes in either side. Place on a piece of lightly oiled cooking foil, large enough to seal the fish. Put a sprig of coriander on top and season with a little sea salt and black pepper. Squeeze the juice of one lime over each fish and seal. Bake in the preheated oven for 10 -15 minutes.
  2. Heat the oil in a wok or heavy sauce pan. Add the pak choi, sweetcorn, carrot, garlic, chilli, ginger, lemon grass and mushrooms and stir fry for 2 minutes. Add the spring onions and cook for a further 30 seconds. Add 4 tablespoons of water and the peas. Bring to the boil for 30 seconds then remove from the heat. Add the soy sauce, sesame oil, fish sauce and chopped coriander. Remove the fish from the oven and serve on a bed of vegetables and coat with the sauce. Garnish with the green stalks of the spring onions.

Serving tip

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin. When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W).

Tags

fish

Nutritional Information

  KCal Fat Sat.fat Sugar Salt
Info per serving 499 Kcal 29 g 0 g 3 g
* The nutritional information relating to a prepared statement after serving (190g)
**GDA = Guideline Daily intake based on a food intake of 2,000 kcal. Personal requirements vary depending on age, sex, weight and physical activity.
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