Spiced Flathead With Wok Tossed Vegetables

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Spiced Flathead With Wok Tossed Vegetables
Serves
4 people
Prep
15 mins
Cook
15 mins
Difficulty
Medium

About This Recipe

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.

Featured Product

Fresh Flathead Fillet - Pearl Seafoods

Fresh Flathead Fillet

$186.00 $62.00

Nutrition per serving

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

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