Peppered Fish with Lemon and Basil (Stir-fries)

 

                    This is a fantastically healthy meal with a real peppery kick balanced by sweet basil and peppers. Serve with ciabatta or focaccia.

                    If ou prefer, you can use strips of chicken breast instead of the fish. Cook until lightly browned. 

Serves 4

• 30 ml canola oil
• 1 onion, finely chopped
• 2 red peppers, deseeded and thinly sliced
• 2 yellow peppers, deseeded and thinly sliced
• 175 gr sugar snap peas or broccoli florets
• 500 gr white fish steak, skinned and cut into 4 cm chunks
• 1 lemon, zest grated and juiced
• 10 ml mixed peppercorns, coarsely crushed
• 310 ml frozen peas, thawed
• 310 ml bean sprouts
• 15 gr fresh basil, finely shredded

1. Heat a wok or a large frying pan over a high heat and add 15 ml of the oil ; add onion and stir-fry for 1 minute.
2. Stir in the peppers and sugar snap peas and continue stir-frying for 3-5 minutes until the vegetables are tender but still crisp ; transfer the vegetables to a plate using a slotted spoon and keep them in a warm place.
3. Add the remaining oil to the wok and heat, then add the fish and stir-fry over a gentle heat for about 4 minutes, carefully turning the chunks so as not to break them up, until the fish is cooked through and flakes easily when tested with the point of a knife.
4. Add the lemon zest, lemon juice and crushed peppercorns to the wok ; return the stir-fried vegetables to the wok together with the peas and bean sprouts.
5. Heat through, stirring for 2-3 minutes ; scatter the basil over the top and serve at once.

Each serving : 32.5 g protein, 10.5 g fat, 13.5 g carbohydrate, 7 g fibre, 295 Calories.

BON APPÉTIT