Tuesday, October 31, 2006

Lunch Monday 30 October - Udon with Halibut & Edamame

Udon with Halibut & Edamame
1 clove garlic
1 red & 1 green chilli
1/2 red pepper, cut into strips
200g bean sprouts, blanched
80g edamame
4 spring onions, sliced (about 40g)
1/2 bundle udon noodles (about 42g dry weight
)1 halibut fillet (about 150g)
1 tablespoon soy sauce
1 tablespoon Shao Shing
3 tablespoons oyster sauce

Cut the halibut into chunks and mix with the soy and Shao Shing. Place in a small heat proof bowl and steam for 5 minutes.

Cook the noodles according to package instructions.

Meanwhile, spray a wok with flavourless oil and fry the garlic, chillis edamame and red pepper until the pepper is starting to soften.

Add the bean sprouts and the juice from the steam fish and stir fry for another minute. Add the noodles and oyster sauce and mix well.

Finally, toss in the halibut chunks and spring onions and mix gently so as not to break up the fish.
Nutrition Data
Calories (kcal) 537.7
Carbohydrate (g) 67.0
Protein (g) 48.4
Fat (g) 8.6
Fibre (g) 9.6