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SUMMER STIR FRY. PAK CHOI WITH THAI-STYLE FISH

SUMMER STIR FRY. PAK CHOI WITH THAI-STYLE FISH

Pak choi, also known as bok choy or Chinese cabbage, is a versatile vegetable that deserves a place on anyone’s menu. It belongs to the group known as cruciferous vegetables, so it provides essential insoluble fibre as well as plenty of vitamins.

It is in season throughout the summer and early autumn. Keep it in the fridge where it should last three or four days.

This easy fish recipe takes only a few minutes and should serve two. Serve with rice as listed, or with noodles. For minimum washing up use stir-fry noodles which can go in the same pan.

INGREDIENTS

2 bundles pak choi, chopped

2 fillets white fish (glaze rinsed off, defrosted if frozen) – chopped into chunks

Small piece fresh ginger, grated

2 cloves garlic, crushed

Bunch spring onions

Four anchovies in olive oil, chopped

4 tbsp soy sauce

2 tbsp fish sauce (nam pla)

Rice to serve

Garnish: half a cucumber, peeled and sliced

Handful of peanuts, crushed

1 tbsp cooking oil

METHOD

  1. Boil the kettle and then start the rice cooking with the boiling water and a pinch of salt.
  2. Mix the soy sauce and fish sauce in a bowl (fish sauce smells a bit odd before cooking, don’t worry!)
  3. Prepare the cucumber and peanuts for the garnish
  4. Heat the oil and begin by stir-frying the garlic and ginger for a minute, then add the spring onions for a further minute.
  5. Now throw in the pak choi – ideally the white parts first, followed by the leaves. Stir fry until softened.
  6. Add the mixed sauces.
  7. Now add the fish and cook until just firm – white fish will toughen if overdone so leave this until last. Stir in the anchovies (they disappear if left to cook for too long).
  8. Drain the rice and serve with the fish and vegetable mixture. Thai-style garnish goes on the side.

 

the author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

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