Satay-baked fish with stir-fried greens
Summary
Satay-baked fish with stir-fried greens is a flavor-packed dish, blending the savory goodness of fish with the creamy, nutty hints of satay, and the fresh vibrancy of stir-fried greens. Dive into a culinary journey as you whip up this delectable delight right in your kitchen. Let’s get cooking!
Ingredients
- Fish Fillets – 2 pieces (about 6 oz [170g] each)
- Satay Sauce – 4 tablespoons (60ml)
- Broccoli – 1 cup (240ml), florets
- Snow Peas – 1 cup (240ml)
- Red Bell Pepper – 1, thinly sliced
- Garlic – 3 cloves, minced
- Ginger – 1 inch [2.5cm], minced
- Soy Sauce – 2 tablespoons (30ml)
- Olive Oil – 2 tablespoons (30ml)
- Lemon Zest – 1 teaspoon
- Salt and Pepper – to taste
Preparation & Cooking Time: 30 minutes
Serves: 2
Nutritional Facts (Per Serving)
- Calories – 280
- Protein – 30g
- Carbohydrates – 12g
- Dietary Fiber – 3g
- Fat – 14g
- Sodium – 500mg
Instructions
- Preheat your oven to 375°F (190°C).
- Place the fish fillets on a baking tray, and evenly spread 2 tablespoons of satay sauce on each fillet.
- Bake the fish for 15-20 minutes or until it easily flakes with a fork.
- While the fish is baking, heat olive oil in a wok or large skillet over medium-high heat.
- Add the garlic and ginger, sautéing for 1-2 minutes.
- Toss in the broccoli, snow peas, and red bell pepper.
- Stir-fry the veggies for 5-7 minutes or until tender-crisp.
- Drizzle the soy sauce over the stir-fried greens and toss to combine.
- Once the fish is done, plate it alongside the stir-fried greens.
Tips
- You can substitute fish fillets with your preferred fish choice. Just adjust the baking time accordingly.
- For an extra kick, add a pinch of chili flakes to the stir-fried greens.
- Not a fan of broccoli or snow peas? Feel free to mix and match with your favorite veggies.
Serving Suggestions
- Serve the Satay-baked fish hot with the stir-fried greens on the side.
- A squeeze of fresh lemon juice over the fish right before serving will enhance its flavor.
- Complement the meal with a bowl of jasmine or brown rice.
- Finish off with a refreshing iced tea or your favorite cold beverage.
Satay-baked fish with stir-fried greens isn’t just a treat for the tastebuds, but also a wholesome, balanced meal. With the protein-packed fish and nutrient-rich greens, this dish ticks all the right boxes. Satay-baked fish with stir-fried greens is more than just a meal; it’s an experience. So, the next time you’re pondering over what to whip up for dinner, let Satay-baked fish with stir-fried greens be your go-to choice!
FAQS
1. What type of fish works best for the Satay-baked fish with stir-fried greens?
Any white fish fillet, such as cod, tilapia, or halibut, is ideal. However, feel free to experiment with your favorite type.
2. Can I use store-bought satay sauce?
Yes, store-bought satay sauce works just as well. Just ensure you pick one without any added alcohol or ham/pork ingredients.
3. How do I know if my fish is fully cooked?
The fish is done when it easily flakes with a fork and has an opaque appearance.
4. What can I substitute for snow peas in the stir-fried greens?
Green beans or snap peas are excellent substitutes for snow peas.
5. Is the Satay-baked fish with stir-fried greens recipe keto-friendly?
While it’s relatively low-carb, it may not be strictly keto due to the satay sauce. Check the nutritional values of your sauce to determine its suitability for a keto diet.
6. Can I make this dish ahead of time?
Yes! You can bake the fish and refrigerate it. When ready to eat, reheat in the oven and stir-fry the greens just before serving.
7. What other sauces can I use if I’m not a fan of satay?
Teriyaki, hoisin, or a simple garlic and herb marinade can be good alternatives.
8. Is the recipe kid-friendly?
Absolutely! The creamy satay paired with the flavorful fish and fresh greens is generally a hit with kids. However, always be mindful of individual preferences.
9. How do I store leftovers?
Store any leftover Satay-baked fish and stir-fried greens separately in airtight containers in the refrigerator. Consume within 2 days.
10. Can I add other vegetables to the stir-fry?
Definitely! This recipe is versatile. Consider adding mushrooms, baby corn, or even zucchini to the mix.
SATAY-BAKED FISH WITH STIR-FRIED GREENS
Nutritions
Ingredients
- Fish Fillets – 2 pieces about 6 oz [170g] each
- Satay Sauce – 4 tablespoons 60ml
- Broccoli – 1 cup 240ml, florets
- Snow Peas – 1 cup 240ml
- Red Bell Pepper – 1 thinly sliced
- Garlic – 3 cloves minced
- Ginger – 1 inch [2.5cm] minced
- Soy Sauce – 2 tablespoons 30ml
- Olive Oil – 2 tablespoons 30ml
- Lemon Zest – 1 teaspoon
- Salt and Pepper – to taste
Instructions
- Preheat your oven to 375°F (190°C).
- Place the fish fillets on a baking tray, and evenly spread 2 tablespoons of satay sauce on each fillet.
- Bake the fish for 15-20 minutes or until it easily flakes with a fork.
- While the fish is baking, heat olive oil in a wok or large skillet over medium-high heat.
- Add the garlic and ginger, sautéing for 1-2 minutes.
- Toss in the broccoli, snow peas, and red bell pepper.
- Stir-fry the veggies for 5-7 minutes or until tender-crisp.
- Drizzle the soy sauce over the stir-fried greens and toss to combine.
- Once the fish is done, plate it alongside the stir-fried greens.
Notes
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