Seafood Recipes

Spiced Flathead With Wok TossedVegetables

Flathead fillets seasoned with chilli flakes and five spice and pan-cooked, served with wok-tossed broccoli, asparagus and capsicum in soy and rice wine.

Spiced Flathead With Wok Tossed Vegetables
4 People
Serves
15 Mins
Prep Time
15 Mins
Cook Time
Medium
Difficulty
Asian Fusion
Cuisine
The Recipe

About This SeafoodDish

Enjoy the vibrant flavours of Spiced Flathead with Wok-Tossed Vegetables, a perfect dish for seafood lovers looking for a healthy, delicious meal. This recipe features succulent flathead fillets from Pearl Seafoods, seasoned with aromatic spices and served alongside a colorful medley of fresh vegetables. Quick to prepare and packed with nutrients, this dish is ideal for family dinners or entertaining guests. Order your fresh flathead online from Pearl Seafoods for convenient delivery across Sydney and elevate your dining experience.

Ingredients

  1. Flathead fillets – approx. 600g (skinless)
  2. ½ tsp dried chilli flakes (plus extra for garnish)
  3. ½ tsp five spice powder
  4. Salt and pepper, to taste
  5. 1 tbsp rice bran oil or sunflower oil (for cooking)
  6. 1 bunch broccoli, cut into florets
  7. 1 bunch asparagus, cut into 3cm pieces
  8. 1 red capsicum, thinly sliced
  9. 2 tbsp soy sauce
  10. 1 tbsp Chinese rice wine (or dry sherry)

Method

  1. In a bowl, toss the skinless flathead fillets with 1/2 teaspoon each of dried chilli flakes and five spice powder. Season with salt and pepper to taste.
  2. Heat the rice bran or sunflower oil in a wok over medium heat. In two batches, cook the fish fillets for 2 minutes on each side, or until cooked through. Transfer to a plate and cover tightly with foil to keep warm.
  3. Increase the heat to high and stir-fry the broccoli, asparagus, and red capsicum for 1 minute. Add the soy sauce, Chinese rice wine (or dry sherry), and the remaining chilli flakes and five spice. Stir-fry for an additional 2-3 minutes until the vegetables are just tender.
  4. Divide the stir-fried vegetables among four plates and top each with the cooked fish fillets.
From Our Kitchen

Chef's Tip

Flathead works beautifully with bold Asian-inspired spices because its delicate, flaky texture absorbs flavour while still remaining light and fresh. Cooking the fish quickly over high heat keeps it tender inside while allowing the spices to toast and become aromatic. Crisp wok-tossed vegetables add colour, crunch, and freshness, balancing the warmth of the chilli and five spice perfectly.

FEATURED

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Fresh flathead fillet displayed on black slate over crushed ice with lemon

Fresh Flathead Fillet

1kg

Fresh flathead fillet, prized for its mild, sweet meat and...

$62.00 kg
$62.00 kg
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NUTRITION

NutritionPerServing

  • Calories 270 kcal
  • Total Fat 9.0 g
  • Total Carbohydrate 10.0 g
  • Protein 34.0 g
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