Dinner Monday 29 January - Monkfish and Vegetable Stir Fry

Monkfish and Vegetable Stir Fry
1 thumb of ginger, peeled and grated
2 clove garlic, crushed
2-3 chillis, chopped fine
235g monkfish, cut into cubes
80g sugar snap peas, blanched & refreshed
100g baby corn, blanched & refreshed
110g asparagus, blanched & refreshed
150g bean sprouts, blanched & refreshed
3 tablespoons Shao Shing Chinese rice wine or dry sherry
3 tablespoons oyster sauce
1 tablespoon soy sauce
handful coriander leaves


Spray a non-stick wok until a little sunflower oil and heat until good and hot. Add the ginger, garlic and chillis and stir fry for a few seconds. Add the monk fish cubes and toss & stir fry for a further minute. Add the blanched vegetables and keep tossing until they are just cooked. Use the Shao Shing to cool the wok a bit when it gets very hot.

Finally, add the soy sauce, oyster sauce & spring onions. Toss well to combine and serve.

Nutrition Summary
Calories (kcal) 352.8
Protein (g) 51.5
Carbohydrate (g) 30.0
Fat (g) 3.3
Fibre (g) 7.2

I would not normally have such a large portion of monkfish, but I had loads of fish in the fridge after my M&S extravaganza, so decided to have a feast.

I was also pleased to discover that Wing Yip Shao Shing style cooking wine is made in the EU, so I can get the authentic taste without support China or buying Chinese made goods.


Wing Yip