Fish with bokchoy
Firm, meaty white fish fillets are perfect for stir-frying as they keep their shape well and don’t break up easily. Serve the fish on a bed of tender vegetables and top with salty prosciutto, all cooked in the same wok. Some crusty bread rolls would complete the meal nicely.
2 tablespoons canola oil
4 firm white fish steaks, cut into 5 cm chunks
4 slices prosciutto, torn into pieces
2 garlic cloves, crushed
2.5 cm piece fresh ginger, peeled and finely shredded
1 red chili pepper, deseeded and finely diced
6 scallions, sliced on the diagonal
200 grams (7 oz) snow peas, halved on the diagonal
1 3⁄4 cups shelled young fava beans
200 grams (7 oz) small bokchoy, sliced lengthwise
1 tablespoon salt-reduced soy sauce
1.Heat 1 tablespoon of the oil in a wok or large frying pan until very hot, then add the fish pieces. Stir-fry for about 5 minutes until lightly browned all over and cooked through. Remove from the wok and keep warm.
2.Add the prosciutto to the wok and stir-fry over a fairly high heat for 1–2 minutes until golden and crisp. Remove and keep warm.
3.Add the remaining oil to the wok and stir-fry the garlic, ginger and chili pepper for about 30 seconds, without browning. Add the scallions, snow peas and beans and stir-fry for 3–4 minutes. Stir in the bokchoy and stir-fry for about 2 minutes until the leaves are wilted.
4.Pile the vegetables onto warmed serving plates, place the fish pieces on top and add a few crisp pieces of prosciutto. Drizzle with the soy sauce and serve immediately.
Variations• A vegetarian version could be made with chunks of firm tofu. Lightly fry it in half the oil, then continue from step 3 as in the recipe. Pile the tofu on top of the vegetables and drizzle with soy sauce to serve.• If bokchoy is not available, you can use roughly shredded napa cabbage.
Serves 4
Preparation time 15 minutes
Cooking time 15 minutes
Each serving
41.5 g protein • 12 g fat of which 2 g saturates • 9.5 g carbohydrate • 6 g fibre • 326 Calories
