W26 - Quick (25 mins) & Calorie Smart - White fish - Stir Fry or Noodles
with pak choi and ginger-stir fry sauceCalorieën
:
646 kcalEiwit
:
33g eiwitBereidingstijd
:
25 minutenDifficulty
:
MakkelijkCaloriebewust
Allergenen:
- Vis
- Mosterd
- Cashewnoten
- Noten
- Macadamianoten
- Noten
- Paranoten
- Pecannoten
- Pistachenoten
- Walnoten
- Amandelnoten
- Hazelnoten
- Kan sporen van allergenen bevatten
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
Ingredienten
Hoeveelheden
75 gram
Jasmijnrijst
1 stuk(s)
Heekfilet
(Bevat: Vis)
½ zakje(s)
Gele currykruiden
½ stuk(s)
Knoflookteen
½ stuk(s)
Rode ui
½ stuk(s)
Rode puntpaprika
½ stuk(s)
Courgette
20 gram
Mangochutney
(Bevat: Mosterd)
10 gram
Geroosterde cashewnoten
(Bevat: Cashewnoten, Noten Kan bevatten: Macadamianoten, Noten, Paranoten, Pecannoten, Pistachenoten, Walnoten, Amandelnoten, Hazelnoten)
Zelf toevoegen
175 ml
Water voor de rijst
1 el
Zonnebloemolie
½ el
Bloem
½ el
[Zoutarme] sojasaus
½ el
Wittewijnazijn
naar smaak
Peper en zout
Benodigdheden
•Pan met deksel
•Wok of hapjespan
•Keukenpapier
Instructies
1
- Boil the water in a pot or saucepan (see pantry for amount). Boil the rice for 10 - 12 minutes, covered, then turn off the heat and allow to stand for 5 minutes, still covered.
- Crush or mince the garlic.
- Cut the onion and Romano pepper into chunks.
- Cut the courgette into 1cm thick crescents.
2
- Transfer the flour to a deep plate and season with salt and pepper. Pat the fish dry with kitchen paper and cut into bite-sized pieces.
- Coat the fish first with the yellow curry spice mix and then with the flour.
- Heat a drizzle of sunflower oil in a wok or deep frying pan over medium-high heat.
- Fry the fish for 3 minutes per side, seasoning with salt and pepper. Remove from the pan and set aside.
3
- Heat another drizzle of sunflower oil and fry the garlic and vegetables for 5 - 6 minutes over high heat. Season with salt and pepper.
- Add the mango chutney, the soy sauce and the white wine vinegar and stir through.
- Add the fish back in and carefully combine.
Did you know... garlic contains bioactive substances called dithiolthiones; these are a type of antioxidant which have a positive effect on cholesterol levels.
4
- Serve the rice in deep plates. Top with the hake stir-fry.
- Garnish with the cashews.
