Fish Family friendly Main Asian

Spiced flathead with wok-tossed vegetables

Name: Spiced flathead with wok-tossed vegetables
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 4
Cuisine: /asian, /asian recipes
Ingredients: 4 x 120g skinless flathead fillets, deboned, halved; 1 teaspoon dried chilli flakes; 1 teaspoon five spice powder; 1 tablespoon rice bran or sunfl ower oil; 1 head broccoli, cut into small florets; 1 bunch asparagus, woody ends trimmed, roughly chopped; 1 red capsicum, finely chopped; 2 tablespoons soy sauce; 1 tablespoon Chinese rice wine (shaohsing) or dry sherry

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15m

12m

Spiced flathead with wok-tossed vegetables

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by Kate Nichols

Food producer

Oct 03, 2015

Spice it up a bit with flathead and wok-tossed vegetables for a healthy lunch or dinner.

4 x 120g skinless flathead fillets, deboned, halved
1 teaspoon dried chilli flakes
1 teaspoon five spice powder
1 tablespoon rice bran or sunfl ower oil
1 head broccoli, cut into small florets
1 bunch asparagus, woody ends trimmed, roughly chopped
1 red capsicum, finely chopped
2 tablespoons soy sauce
1 tablespoon Chinese rice wine (shaohsing) or dry sherry

Method

1.

Toss fish in a bowl with 1/2 teaspoon each of the chilli flakes and five spice. Season.
2.

Heat oil in a wok over medium heat. In 2 batches, cook fish for 2 minutes on each side or until cooked through. Transfer to a plate. Cover tightly with foil to keep warm.
3.

Increase the heat to high, then stir-fry vegetables for 1 minute. Add the soy, rice wine and remaining chilli flakes and five spice. Stir-fry for a further 2-3 minutes until vegetables are just tender. Divide among 4 plates and top with fish fillets.