By Eli Mullan
Pan Fried Hake (or white fish) Teriyaky with Noodle stir fry
9 steps
Prep:30minCook:10min
Easy and healthy 'ish weekday recipe for two. Goes well with any white, meaty or flakey fish. It is also a good way to use up veggie leftovers.
Updated at: Thu, 17 Aug 2023 02:43:04 GMT
Nutrition balance score
Great
Glycemic Index
48
Low
Glycemic Load
28
High
Nutrition per serving
Calories567.9 kcal (28%)
Total Fat18 g (26%)
Carbs55.5 g (21%)
Sugars10.8 g (12%)
Protein48.3 g (97%)
Sodium1812.9 mg (91%)
Fiber5.1 g (18%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
For teriyaki sauce
30mlteriyaki sauce
store bought
30mlsoy sauce
0.5 thumbginger
2 clovesgarlic
medium
½ teaspoonlight brown sugar
½ teaspoonhoney
For stir fry
40gwhite cabbage
40gred pepper
40gorange pepper
1red onion
1 headbrocolli
small
2 nestsmedium egg noodles
2cloves garlic
0.5 thumbginger
1chilli
2 Tbspsesame oil
1 tspSesame seeds
optional
4Scallions
optional
To serve
Instructions
Step 1
Make marinade by grating the garlic and ginger and mixing all ingredients well. Marinate fish for at least 30 min
Step 2
Boil broccoli florets for 1 min, and dip out in iced water for 30 seconds
Step 3
Cook noodles as per instructions
Step 4
Heat up wok for stir-fry and skillet for fish.
Step 5
Cut veggies in equal size strips, and add to very hot skillet with a drop of sun flower oil. Cook for 2 min
Step 6
Add fish to hot skillet, not the wok
Step 7
Add to wok chopped garlic, ginger, chilli, 2 tbsp sesame oil, and the brocolli. Cook for one more minute.
Step 8
Add noodles to wok and stir well, add some spring onions, sesame seeds and take off heat.
Step 9
When fish is cooked serve with the stir fry
Notes
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