Australian_Healthy_Food_Guide_February_2017

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