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Three-Green Stir Fry with Sesame Fish
Three-Green Stir Fry with Sesame Fish
By Morrisons
Published on 01 March 2021
This stir fry recipe is delicious and healthy. Boost your metabolism with broad beans and leafy greens like broccoli, packed with fibre and vitamin B and use any white fish you like.Time and servings
25 minsTotal time
4Servings
10 minsPrep time
15 minsCooking time
Ingredients
- 2 tbsp of caster sugar
- 4 tbsp of tahini
- 2 cm of ginger, peeled and cut into strips
- 200 g of tenderstem broccoli
- 1 tbsp of toasted sesame oil
- 1 tsp of crushed chillies
- 2 tbsp of rice vinegar
- 600 g of haddock fillets, serve as 150g portions
- 100 g of shelled broad beans
- 2 tbsp of soy sauce
- 150 g of fine green beans
- 2 tbsp of sesame seeds
Method
Step 1
Boil the Tenderstem and green beans for 1 minute. Add the broad beans and continue to cook for 1 minute. Drain and rinse in cold water. Set aside.Step 2
Dry fry the sesame seeds, shaking the pan, for 5 minutes. To make the sauce, mix together the tahini, soy sauce, sugar, rice vinegar and crushed chillies. Add half the toasted sesame seeds and stir well. If the sauce is too thick, add 1 tsp water. Set aside.Step 3
Heat half the sesame oil in a pan. Season the fish and sprinkle with the remaining sesame seeds. When the pan is smoking hot, sear the fish for 3 minutes on one side then turn and sear until the fish is cooked through and flakes easily with a fork.Step 4
Pour the remaining oil in the pan you used to cook the Tenderstem, return the vegetables and stir until warmed through, adding the ginger.Step 5
Serve the fish on the vegetables with the sauce poured over.