Perfect Gluten-Free Fish Stir-Fry Recipe
I love to make my gluten free fish stir-fry, it can cheer you up on a miserable day. So bright and fresh. It is healthy and quick to put together, invaluable when you have little time to spare.
Equipment
- Sharp Knife
- Chopping Board
- Garlic Crusher
- Table Spoon
- Frying pan
Ingredients
- 200 g Fillets of fresh fish (3.5 oz, I used Cod)
- 2 tsp Rapeseed oil
- 1 Garlic clove
- 1/2 Red onion finely chopped
- 1/2 Red chilli finely chopped
- 1/2 Red pepper finely chopped
- 1/2 Yellow pepper finely chopped
- A handful of spinach
- 1 Large carrot thinly sliced into batons
- Parsley to serve
Ingredients for the Stir-try Sauce
- 400 g Tin tomatoes
- 1 tbsp Sweet chilli sauce
- A large pinch of dried chili flakes (optional)
Instructions
- Bake your fish (follow the manufacturer's instructions) as some can be oven-baked, fried, or poached.
- Prepare all of the vegetables.
- Boil the water for rice or noodles (follow the manufacturer's instructions).
- Stir fry the vegetables in a pan with the rapeseed oil. Starting with the red onion, red chilli, and garlic clove, fry them for about 5 minutes do not allow to burn.
- Add the carrots and fry for a further 5 minutes.
- Now add the remaining vegetables, red and yellow pepper, and spinach, and fry for a further 5 minutes.
- Add the tin of tomatoes, chilli sauce, and chilli flakes (if using) to the vegetables.
- Fry until vegetables are fully cooked (I like my carrots a bit firm).
- Serve the vegetables, fish and rice in two bowls, sprinkle with parsley, and enjoy!
Nutrition
Calories: 245kcalCarbohydrates: 29gProtein: 23gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gCholesterol: 43mgSodium: 428mgPotassium: 1305mgFiber: 6gSugar: 17gVitamin A: 6664IUVitamin C: 133mgCalcium: 110mgIron: 4mg
Tried this recipe?Let us know how it was!