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
- 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
- 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
Recipe Under : 200 to 300 Calories - Stir Fry