Soy and mirin cod with stir fry
Pack in two of your five-a-day and load up on protein with this sweet and salty fish stir-fry.
Each serving provides 307 kcal, 30g protein, 21g carbohydrate (of which 14.5g sugars), 10g fat (of which 1.5g saturates), 5g fibre and 2.5g salt.
With a GI of 35 this meal is high protein, low GI.
Ingredients
- 150²µ/5½´Ç³ú cod or haddock fillet, boneless
- 1 tbsp soy sauce
- 1 tbsp mirin
- 1 tsp rice vinegar
- 2 tsp sunflower oil
- ½ red pepper (60g/2¼oz), thinly sliced
- 1 small carrot (50²µ/1¾´Ç³ú), thinly sliced
- 50²µ/1¾´Ç³ú mangetout, thinly sliced
- 1 tsp toasted sesame seeds
- few sprigs fresh coriander (optional)
Method
Place the fish in a plastic food bag, add the soy, mirin and rice vinegar. Give it a good shake and refrigerate or freeze until ready to cook.
Preheat the grill to its hottest setting and line a small roasting tin with foil. Drain the fish, reserving the marinade. Put the fish on the foil and grill for 5 minutes, or until cooked through.
Meanwhile, heat a small wok or frying pan over a high heat and add the oil. Add the vegetables and stir-fry for 30 seconds. Add 2 tablespoons water and the reserved marinade and cook for 1–2 minutes, or until hot through.
Place the vegetables on a warm plate and top with the fish. Scatter over the sesame seeds and coriander, if using.
Recipe Tips
For a change, replace the cod with 225g/8oz cooked peeled prawns or 125g/4½oz cooked skinless chicken breast.