A quick, easy and healthy stir fry featuring tender, flaky cod fillet paired with crisp vegetables in a savory garlic sauce, ready in under 30 minutes.
High-proteinLow-cal
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Adapted from a video by Cook! Stacey Cook
Fish And Vegetables Stir Fry | Quick, Easy And Healthy Cod Fillet Stir Fry Recipe
saltto add to oil when stir frying vegetables3/8 tsp
sugarto add to oil when stir frying vegetables1/8 tsp
unsalted chicken broth½ cup
cornstarchfor chicken broth mixture1 tsp
soy sauce1 tsp
dark soy sauce1/8 tsp
sugarfor seasoning the sauce¼ tsp
white pepper powderfor seasoning the sauce1/8 tsp
sesame oil1 tsp
Steps
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1
Prepare the ingredients. Mince the garlic cloves, slice the ginger into four pieces, cut the green onion stems into small pieces and the leafy parts into 2-inch sections, cut celery into strips, and slice zucchini.
2
Cut the cod fillet into roughly 2-inch long pieces. Marinate with salt and white pepper powder, mix well, then add cornstarch and mix evenly to coat the fish pieces.
3
Pour unsalted chicken broth into a bowl, add cornstarch, and stir until completely dissolved. Set aside.
4
Heat oil in a wok or pan over medium-high heat. When hot, add a pinch of salt and sugar, then immediately add celery and zucchini and stir fry for about 1 minute until just cooked through. Remove from pan and set aside.
5
Add more oil to the pan. Pan fry the fish pieces without excessive stirring, frying each side until lightly golden brown. Add the green onion stems and gently turn them occasionally to prevent burning. Check doneness by piercing the fish with a chopstick or fork to ensure it flakes easily. Remove fish and set aside.
6
There should be enough oil remaining in the pan. Add ginger slices and let them sizzle briefly, then add minced garlic and lightly sauté. Before the garlic turns golden, add the chicken broth and cornstarch mixture and reduce heat to low. The broth will quickly boil and thicken into a sauce.
7
Season the sauce with soy sauce, dark soy sauce for color, and a pinch of sugar to balance flavors. Mix evenly. Add white pepper powder and sesame oil and mix in.
8
Return the stir-fried celery and zucchini to the pan along with the leafy parts of the green onion. Gently toss to coat the vegetables with sauce.
9
Return the pan-fried fish to the pan. Gently toss everything together a few times to coat the fish with sauce, being careful not to break the delicate fish. Serve.
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