Name: Fish and Vegetable Stir Fry
Yield: 6 servings
Ingredients: 1 lb(s) halibut, cut into ¾-inch cubes (454 g); ½ Tbsp cornstarch (7 ml); 1 egg white; 2 tsp sherry (10 ml); 1 tsp orange zest (5 ml); ¼ cup vegetable oil or safflower oil (60 ml); 1 Tbsp vegetable oil or safflower oil (15 ml); 1 tsp sesame oil (5 ml); 1 carrot, sliced thin on the diagonal; 1 stalk celery, sliced on the diagonal; 1 ½ cup broccoli florets (375 ml); 1 small red onion, thinly sliced; 1 cup shiitake mushrooms, thinly sliced (250 ml); 3 Tbsp minced garlic (45 ml); 1 ½ Tbsp minced ginger (22 ml); fresh chili or chili flakes, to taste; 1 cup snow peas (250 ml); ½ cup bean sprouts (125 ml); 3 Tbsp tamari (45 ml); 2 tsp sherry (10 ml); 1 Tbsp brown sugar (15 ml); 2 Tbsp rice vinegar (30 ml); ¾ cup chicken stock, for slurry (175 ml); 1 Tbsp cornstarch, for slurry (15 ml); 1 tsp orange zest (5 ml)

YIELDS

6 servings

Serve this stir fry with rice noodles or steamed rice. Make sure to prep all your vegetables and measure out all the ingredients before you start stir frying so that you can add ingredients to the wok without delay.

Ingredients

Fish

lb(s) halibut, cut into ¾-inch cubes (454 g)

Tbsp cornstarch (7 ml)

egg white

tsp sherry (10 ml)

tsp orange zest (5 ml)

cup vegetable oil or safflower oil (60 ml)

Vegetables

Tbsp vegetable oil or safflower oil (15 ml)

tsp sesame oil (5 ml)

carrot, sliced thin on the diagonal

stalk celery, sliced on the diagonal

1 ½

cup broccoli florets (375 ml)

small red onion, thinly sliced

cup shiitake mushrooms, thinly sliced (250 ml)

Tbsp minced garlic (45 ml)

1 ½

Tbsp minced ginger (22 ml)

fresh chili or chili flakes, to taste

cup snow peas (250 ml)

cup bean sprouts (125 ml)

Tbsp tamari (45 ml)

tsp sherry (10 ml)

Tbsp brown sugar (15 ml)

Tbsp rice vinegar (30 ml)

cup chicken stock, for slurry (175 ml)

Tbsp cornstarch, for slurry (15 ml)

tsp orange zest (5 ml)

Ingredient Substitution Guide

Directions

Step 1

Combine the egg white, sherry, orange zest and cornstarch. Marinate the cubes of fish for 30 minutes. Heat oil to 350 degrees F. Blanch fish in oil for 1 to 2 minutes. Transfer to plate. Discard oil or use of this 2 tbsp. of this oil to stir fry vegetables.

Step 2

Combine the chicken stock and cornstarch to make a slurry.

Step 3

Heat vegetable oil and sesame oil in a wok until almost smoking. Add the carrots and celery and stir fry over high heat, about 1 minute. Add the broccoli, stir fry another minute. Add the garlic, ginger, red onion and shiitake mushrooms, stir fry another minute. Add brown sugar, sherry, tamari, rice wine vinegar. Stir the slurry and then add to stir fry. When liquid comes to a boil, add the blanched fish and snow peas and stir gently to combine, cook for another 1 to 2 minutes, until fish is cooked through. Add orange zest and stir. Garnish with bean sprouts.

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Fish and Vegetable Stir Fry

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