Soy and mirin cod with stir fry

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Soy and mirin cod with stir fry

Pack in two of your five-a-day and load up on protein with this sweet and salty fish stir-fry.

Each serving provides 307 kcal, 30g protein, 21g carbohydrate (of which 14.5g sugars), 10g fat (of which 1.5g saturates), 5g fibre and 2.5g salt. With a GI of 35 this meal is high protein, low GI.

Ingredients

Method

  1. Place the fish in a plastic food bag, add the soy, mirin and rice vinegar. Give it a good shake and refrigerate or freeze until ready to cook.

  2. Preheat the grill to its hottest setting and line a small roasting tin with foil. Drain the fish, reserving the marinade. Put the fish on the foil and grill for 5 minutes, or until cooked through.

  3. Meanwhile, heat a small wok or frying pan over a high heat and add the oil. Add the vegetables and stir-fry for 30 seconds. Add 2 tablespoons water and the reserved marinade and cook for 1–2 minutes, or until hot through.

  4. Place the vegetables on a warm plate and top with the fish. Scatter over the sesame seeds and coriander, if using.

Recipe Tips

For a change, replace the cod with 225g/8oz cooked peeled prawns or 125g/4½oz cooked skinless chicken breast.