The flavours of this quick Asian-inspired noodle dish really pack a punch!
Chilli fish stir-fry
with udon noodles
Meal for one
1985kJ/475cal
Protein 42.2g
Total Fat 14.0g
Sat Fat 2.6g
Carbs 39.5g
Sugars 7.5g
Fibre 9.8g
Sodium 715mg
Calcium 231mg
Iron 5.2mg
PER SERVE
PROTEINHIGH
Chilli fish stir-fry
with udon noodles
Serves 1 Cost per serve $5.65
Time to make 20 min
9 dairy free
2 teaspoons rice bran oil
1 garlic clove, crushed
2 teaspoons grated fresh ginger
150g fi rm white fi sh fi llet,
cut into 2.5cm pieces
1 x 110g packet shelf-stable
udon noodles
100ggreen beans, sliced
1 baby pak choy, chopped
1½ tablespoons Sichuan
chilli stir-fry sauce
1 shallot, thinly sliced
Lime wedges, to serve
1 Heat half of the oil in a
medium non-stick frying pan
over medium-high heat. Cook
garlic, ginger and fi sh, stirring
occasionally, until fi sh is just
browned and almost cooked
through. Remove from pan.
2 Meanwhile, prepare noodles
according to packet directions.
Drain well and set aside.
3 Heat remaining oil in same
pan over medium heat. Cook
beans, stirring, for 2–3 minutes,
or until almost tender. Add pak
choy, noodles and stir-fry sauce.
Cook, stirring, for 2 minutes, or
until vegetables are tender and
noodles are heated through.
4 Return cooked fi sh to the
noodle pan with three-quarters
of the sliced shallot. Cook,
stirring, for 1 minute, or until
heated through. Garnish with
remaining shallot, and serve
with lime wedges.
Recipe: Liz Macri. Photography: Mark O’Meara. Styling: Marie-Hélène Clauzon. Food prep: Sarah Mayoh.
FEBRUARY 2017 HEALTHY FOOD GUIDE 69