Stir fried fish with vegetables is a delicious and healthy meal that is packed with flavor. This dish is perfect for a quick and easy weeknight dinner or a special occasion meal. With just a few simple ingredients, you can create a stir fry that is sure to impress your family and friends. Plus, it is a great way to get your daily dose of vegetables.
Check out the recipes below so you can choose the best recipe for yourself!
STIR-FRIED VEGETABLES
A great vegetable side dish with an incredible sauce. It goes perfectly with steamed brown or white rice.
Provided by Natasha Kay
Categories Side Dish Vegetables
Time 20m
Yield 6
Number Of Ingredients 10
Steps:
- Combine soy sauce and ginger in a small bowl. Mix flour, chicken broth, and water in another bowl.
- Heat oil in a large skillet or wok over high heat; cook and stir peppers, carrots, broccoli, and mushrooms until just tender, about 3 minutes.
- Toss vegetables with soy sauce mixture; cook and stir for 1 minute. Gradually stir flour mixture into vegetables; bring to a boil and cook until thickened, about 3 minutes.
Nutrition Facts : Calories 125.2 calories, Carbohydrate 13.2 g, Cholesterol 0.7 mg, Fat 7.4 g, Fiber 3.7 g, Protein 3.8 g, SaturatedFat 1.2 g, Sodium 238.1 mg, Sugar 5 g
FISH AND VEGETABLE STIR-FRY
Make and share this Fish and Vegetable Stir-Fry recipe from Food.com.
Provided by nate masters
Categories One Dish Meal
Time 16m
Yield 1 serving(s)
Number Of Ingredients 9
Steps:
- Mix all ingredients in a skillet and cook on a stove top flame low heat.
- Cover with a lid right away let steam until fish is done usually only 5-7 minutes depending on thickness of fish.
- Then pour out excess liquid and serve the rest.
Nutrition Facts : Calories 335.1, Fat 3.5, SaturatedFat 0.4, Sodium 639.3, Carbohydrate 66.5, Fiber 25.2, Sugar 21, Protein 26.4
CRISPY FISH WITH STIR-FRIED VEGETABLES
Provided by Robert Irvine : Food Network
Categories main-dish
Time 55m
Yield 6 servings
Number Of Ingredients 23
Steps:
- For the rice: Bring 3 cups of water to a boil in a large pot. Using a fine-mesh sieve, rinse the rice under cold water until the water runs clear. Stir the rice in the boiling water and reduce the heat to a simmer. Cover and cook until the liquid is absorbed, about 12 minutes. Fluff with a fork and cover with a lid to hold warm for plating.
- For the stir-fried vegetables: Heat a wok until smoking. Remove the wok from the heat and add the grapeseed oil. Place the wok back over the heat, add the garlic and ginger and cook for 30 seconds, stirring to avoid burning the garlic. Add the carrots, mushrooms, onions and bok choy and stir-fry until the carrots are tender, 3 to 5 minutes. Season with salt and pepper and transfer to a bowl; cover to keep warm.
- For the sauce: Heat the wiped-clean wok over high heat. Add the chicken broth, sherry, fish sauce and ginger and bring to a boil. In a small bowl, mix the cornstarch with 1/2 cup water and add it to the sauce slowly, whisking, until the sauce reaches the desired thickness (do not add it all if it thickens up enough first). Whisk the egg yolks into the sauce, then remove from the heat and season with salt, pepper and lime juice.
- For the fish: In a tall-sided pot, heat the vegetable oil over medium heat until a deep-fry thermometer inserted in the oil registers 350 degrees F; line a plate with paper towels. In a shallow dish, season the cornstarch with the salt and pepper. Dredge the cod fillets in the cornstarch and immediately place them in the oil, making sure not to overcrowd the pot. Cook the fish until it floats and cooks to a golden brown. Transfer the fish to the paper towels and sprinkle with additional salt and pepper.
- Scoop about 3/4 cup of rice onto the center of each of 6 plates. Top the rice with the stir-fried vegetables. Place the fried fish on top of the vegetables and spoon about 3 ounces of the sauce around the fish. Garnish the plate with the chopped scallions.
STEAMED FISH AND VEGETABLES
Everyone who tries this dish is amazed at how simple it is to prepare. Plus, it's tasty and low in fat.-Marilyn Newcomer, Menifee, California
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 1 serving.
Number Of Ingredients 7
Steps:
- Place fish on a 15x12-in. piece of heavy-duty foil. Add the vegetables and sprinkle with the lemon juice, parsley, lemon-pepper and dill. Fold foil over and fold in edges twice, forming a pouch. , Place on a baking sheet. Bake at 450° for 15-20 minutes or until vegetables are tender and fish flakes easily with a fork. Carefully open pouch and allow steam to escape.
Nutrition Facts :
COD STIR-FRY W/ MIXED VEGETABLES
Make and share this Cod Stir-Fry W/ Mixed Vegetables recipe from Food.com.
Provided by CJAY8248
Categories < 60 Mins
Time 45m
Yield 1 stir-fry, 4 serving(s)
Number Of Ingredients 11
Steps:
- Cut fish into 2" strips. In a bowl, blend 1 Tblsp. each soy and cornstarch with rice wine. Stir in fish; cover and marinate about 30 minutes. In a small bowl, combine the chicken stock with the remaining soy sauce and cornstarch and the sugar. Heat a wok over high heat until hot. Add 1 Tblsp. oil and heat until oil sizzles when a small piece of fish is added. Add the fish to the oil. Using a metal spatula to turn the strips, stir-fry them about 3 minutes, until golden. Using a slotted spoon, transfer the fish to a plate. Heat the remaing oil in the wok as in step above. Add corn, water chestnuts, broccoli, and chile peppers, and stir-fry about 4 minutes. Stir in cornstarch mixture and cook, stirring constantly, about 1 minute. Return the fish to the wok and cook 1 minute longer. Serve at once with steamed rice.
Nutrition Facts : Calories 340.4, Fat 9.4, SaturatedFat 0.9, Cholesterol 49.3, Sodium 617.1, Carbohydrate 39.8, Fiber 4.3, Sugar 6, Protein 26.5
STIR-FRIED FISH WITH VEGETABLES
Number Of Ingredients 17
Steps:
- 1. Bone fish and cut against the grain in 1/4-inch slices. Combine cornstarch, salt and sherry. Add to fish and toss gently to coat. 2. Slice bamboo shoots, Chinese lettuce and water chestnuts thin. Stem and string snow peas. Crush garlic. 3. Heat oil. Add the second quantity of salt, then crushed garlic stir-fry a few times. Add vegetables and stir-fry to coat with oil (about 1 minute). 4. Add stock, sugar and pepper and bring to a boil. Cook, covered, 2 minutes over medium heat then remove vegetables and liquid from pan. Meanwhile mince ginger root. 5. Heat remaining oil. Add remaining salt, then minced ginger stir-fry a few times. Add fish slices and stir-fry gently until done (about 3 minutes). 6. Return vegetables and their liquid. Stir-fry gently only to heat through. Serve at once. VARIATIONS: * For the Chinese lettuce, substitute Chinese cabbage. * For the vegetables, substitute 1/2 head cauliflower, broken into flowerets and parboiled and 1 cup fresh mushrooms, sliced thin. * In step 3, add with the vegetables 2 tablespoons cloud ear mushrooms (soaked). The Thousand Recipe Chinese Cookbook. ©1994 by Gloria Bley Miller.
Nutrition Facts : Nutritional Facts Serves
Tips:
- Mise en place: Before you start cooking, make sure you have all your ingredients and equipment ready. This will help you stay organized and prevent any mishaps.
- Choose the right fish: For this recipe, it is best to use a firm-fleshed fish that will hold up well in the stir-fry. Some good options include salmon, tilapia, or cod.
- Cut the fish into even-sized pieces: This will help them cook evenly.
- Marinate the fish: Marinating the fish in a mixture of soy sauce, rice wine, and sesame oil will help to add flavor and keep it moist.
- Use a well-seasoned wok: A well-seasoned wok will help to prevent the fish and vegetables from sticking.
- Stir-fry the fish and vegetables in batches: This will help to prevent them from overcrowding the wok and ensure that they cook evenly.
- Add the sauce: Once the fish and vegetables are cooked, add the sauce and stir-fry for a few minutes more.
- Serve immediately: Stir-fried fish with vegetables is best served immediately, while it is still hot and crispy.
Conclusion:
Stir-fried fish with vegetables is a delicious and healthy dish that is perfect for a quick and easy weeknight meal. By following these tips, you can make sure that your stir-fry turns out perfect every time. So next time you are looking for a tasty and nutritious meal, give this recipe a try!
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