Stir-fried Fish Fillet and Broccoli with Chopped Garlic
(Available only in Cantonese)
Ingredients: (To Serve 4)
| Broccoli | 8oz |
| Fish fillet | 4oz |
| Chopped garlic | 0.5oz |
| Ingredients for sautéing (ginger, 0.5oz onion and onion bulb) (diced) | 0.5oz |
| Chinese celery (sectioned) | 0.3oz |
| Red bell pepper (cut into wedges) | 0.4oz |
Seasonings:
| Soybean oil | 2½ teaspoons |
| Sesame oil | ½ teaspoon |
| Salt | ¼ teaspoon |
| Cornstarch | 1 teaspoon |
| Water | 20ml |
Thickening Sauce:
| Light soya sauce | 1 teaspoon |
| Cornstarch | 1 teaspoon |
| Water | 20ml |
Cooking Method:
| 1. | Put the broccoli in boiling water. Blanch until done. Set aside. |
| 2. | Put the fish fillet in a wok. Pan-fry until done and golden brown on both sides. Set aside. |
| 3. | Heat the wok and pour in half of the oil. Add the chopped garlic and sauté until aromatic and golden brown. Add the cooked broccoli, salt and the cornstarch-water mixture. Briefly stir-fry and set aside. |
| 4. | Heat the wok and pour in the remaining oil. Sauté the ginger, onion, onion bulb, Chinese celery and red bell pepper until aromatic. Add the pan-fried fish fillet, the thickening sauce and sesame oil. Stir-fry until all the ingredients are mixed well. |
| 5. | Neatly arrange the broccoli on a plate. Put the fish fillet on top. |
Per serving:
| Energy(kcal) | 88 |
| Carbohydrate(g) | 4 |
| Protein(g) | 8 |
| Fat(g) | 5 |
| Sugar(g) | 10 |
| Sodium(mg) | 205 |
The energy and nutrient content is estimated according to the information compiled from the Centre for Food Safety, Food and Environmental Hygiene Department and the Nutrient Data Laboratory, US Department of Agriculture. Values are for reference only.
This recipe is provided by Tao Yuen.
