A recipe provided by Bettina Jenkins of the Sydney Fish Market's Seafood School. It is a high protein dish which is low in fat and salt. Bettina uses Trevally fillets, but any firm white fish fillets will work well in this simple dish. The vegetables are suggestions only. Feel free to experiment with your favourite vegetables.

Serves 4

Ingredients:
500g Trevally or other fish fillets
2 tsp oil (peanut, canola or olive)
1/4 tsp sesame oil
1 clove garlic, crushed
1 tsp curry powder (optional)
1/2 cup broccoli florets
50g snow peas
1/4 cup sliced red capsicum
1 medium carrot, cut into julienne strips
1 tsp cornflour
1/2 cup chicken stock
2 tsp salt reduced soya sauce
2 spring onions, chopped

Method:
Cut fish into cubes or thickish strips.

Heat oils in wok or large frying pan.

Add garlic and curry powder (if using) and stir fry for 30 seconds over high heat.

Add fish and cook for about 1 minute (until fish is half cooked).

Add vegetables (except spring onions) and stir fry for further one minute.

Blend cornflour with the stock and soya sauce.

Add to the fish and vegetables and stir constantly until sauce thickens.

Add spring onions and serve.

Leftover potential: May be eaten cold.

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