Crisp-Skinned Snapper with Stir-Fired Vegetables and Black Beans

This Low Fat recipe is a balanced diet encompasses protein-rich snapper, fiber-packed vegetables and low glycemic index black beans. Serve with steamed doongara rice, a small bowl of finely chopped red chili in soy sauce can be passed to add a bit of zip to the fish.

Prep time: 15 minutes
Cook time: 10 minutes

(Make 4 serves)

Amount Per Serving: 292 Calories, 12.6 g. Carbohydrates, 5.4 g. Dietary Fiber, 5.3 g. Fat, 1.4 g. Saturated Fat

Ingredients

• 1/2 tsp. of sea salt
• 1 tsp. of coarsely ground black pepper
• 4 snapper fillets, about 7 oz. (200g) each
• 1 tsp. of sesame oil
• 1 large brown onion (7 oz.), cut into thin wedges
• 1 clove garlic, crushed
• 1 piece (1/2-inch) fresh ginger, grated
• 1 Tbsp. of salted black beans, rinsed and drained
• 1 medium green capsicum (7 oz.), coarsely chopped
• 1 medium red capsicum (7 oz.), coarsely chopped
• 6 green onions, sliced thickly
• 3.5 oz. of snow peas
• 3.5 oz. of broccolini, coarsely chopped
• 1/2 cup of water
• 1/4 cup of oyster sauce
• 2 Tbsp. of lemon juice
• 1 lb. of baby buk choy, coarsely chopped
• 3 oz. of bean sprouts

Preparation:

• In small-size bowl, combine salt and pepper, then rub into skin side of each fillet.
• Cook fish, skin-side down, on heated lightly oiled grill plate (or grill or barbecue) until browned and crisp, turn, cook until browned and cooked as desired. Cover to keep warm.
• Heat oil in frying pan and stir-fry brown onion, garlic and ginger until onion softens.
• Add beans and stir-fry about 1 min.
• Add capsicums, green onion, snow peas and broccolini, stir-fry until vegetables are just tender.
• Stir in water, sauce and juice, cook, stirring until mixture thickens slightly.
• Add buk choy and sprouts, stir-fry until heated through.
• Serve fish on vegetables.
• Tips : Broccolini, a cross between broccoli and Chinese kale, is milder and sweeter than broccoli. Each long stem is topped by a loose floret that closely resembles broccoli; from floret to stem, broccolini is completely edible. Substitute gai lan (chinese broccoli) for the broccolini in this recipe, if you prefer.

Source : Women’s Weekly

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