Stir-fried Broccoli and Cauliflower with Fish Fillets

Healthy and delicious dinner in minutes! Fresh veggies and tender fish, all tossed in a flavourful sauce. Perfect for a quick and easy meal! A flavourful stir-fry dish with fresh broccoli, cauliflower, and tender fish fillets in a savory sauce of garlic, ginger, and fermented black beans.

As someone who loves experimenting with new recipes, I recently tried making a dish that I called Stir-fried Broccoli and Cauliflower with Fish Fillets. I was inspired to create this dish as I wanted to use up some of the leftover vegetables that I had in my fridge, and I thought it would be a great opportunity to add some fish to my weekly diet.

To make this dish, I started by lightly blanching the broccoli and cauliflower in boiling water for a few minutes until they were tender but still had a bit of bite. I then set them aside while I prepared the fish.

For the fish, I used white-fleshed fillets that I had velveted beforehand by marinating them in a mixture of egg white, cornstarch, and a bit of salt. This gave the fish a tender texture and helped it cook quickly and evenly when I stir-fried it later.

To make the sauce, I sautéed some garlic, ginger, and scallions in a bit of oil until they were fragrant and then added some Chinese cooking wine, stock, and a bit of fermented black beans and sesame oil. I let the sauce simmer for a few minutes until it had thickened slightly and then added the blanched vegetables and fish to the pan. I quickly stir-fried everything together until the fish was cooked through and the vegetables were coated in the flavourful sauce.

The end result was a delicious and nutritious dish that I was proud to have made myself. The combination of the tender fish, lightly blanched vegetables, and flavourful sauce was simply irresistible. This recipe is definitely one that I will be making again and again, and I highly recommend it to anyone looking for a tasty and healthy meal.

Stir-fried Broccoli and Cauliflower with Fish Fillets

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• Author: Raymund
• Prep Time: 20 mins
• Cook Time: 15 mins
• Total Time: 35 mins
• Yield: 5 1x
• Category: Main Course
• Cuisine: Freestyle

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Description

A flavourful stir-fry dish with fresh broccoli, cauliflower, and tender fish fillets in a savory sauce of garlic, ginger, and fermented black beans.

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Ingredients

Units USM Scale 1x2x3x

Fish

• 700 g fish fillets (such as white flesh fish like snapper, grouper, tilapia, cod, or haddock)
• 1 large egg white
• 3 tbsp cornstarch
• 1 1/2 tbsp Shaoxing wine (or dry sherry)
• 1/4 tsp salt
• Pinch of white pepper

Stir-fry

• 1/2 head of broccoli, cut into florets
• 1/2 head of cauliflower, cut into florets
• 4 cloves garlic, minced
• 1 tsp ginger, minced
• 2 stalks spring onions, chopped
• 1 tbsp fermented black beans, rinsed, and chopped
• 1 tbsp Shaoxing wine (or dry sherry)
• 1/2 cup chicken or vegetable stock
• 1 tsp cornstarch
• 1 tsp sesame oil
• oil
• salt
• white pepper

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Instructions

1. Start by preparing the fish fillets. Cut the fish fillets into bite-sized pieces and place them in a bowl.
2. Add the egg white, 2 tablespoons of cornstarch, 1 tablespoon of Shaoxing wine, 1/4 teaspoon of salt, and a pinch of white pepper. Mix well and let marinate for at least 15 minutes.
3. Prepare a large wok with enough oil for deep frying. Heat oil to 180C then deep fry fish in batches for 3-4 minutes or until fish is cooked through. Remove from oil, drain then set it aside.
4. Bring a large pot of water to a boil. Add the broccoli and cauliflower florets and blanch for 1-2 minutes, until broccoli turn bright green. Drain, rinse in running tap water then set aside.
5. Heat a wok or large skillet over high heat. Add the oil and swirl to coat. Add the garlic, ginger, and scallions and stir-fry for a few seconds until fragrant.
6. Add the fermented black beans and Shaoxing wine and stir-fry for another 1-2 minutes.
7. Add the chicken or vegetable stock and bring to a boil. Mix the cornstarch with a little bit of water and add it to the pan, stirring constantly, until the sauce thickens.
8. Add the cooked fish, broccoli and cauliflower to the wok and stir-fry for another minute, until everything is heated through, and the sauce coats the vegetables and fish.
9. Drizzle with sesame oil and season with salt and white pepper, to taste. Serve hot with steamed rice. Enjoy!

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