Thursday, September 13, 2007

Dinner Thursday 13 September - Cod with Noodle Stir Fry

Cod with Noodle Stir Fry
150g cod fillet
1/2 teaspoon sesame oil
1 tablespoon cornflour
salt, pepper & 5 spice powder

2 cloves garlic
1 thumb ginger
80g baby corn
60g sugar snaps
55g each red, yellow & green pepper
1/2 pack (100g) straight to wok noodles
1/2 jar Hoi Sin sauce (about 80g)
handful coriander

This is basically just a re-run of the stir fry I had on 11 September with a cod fillet added in.

I was trying to re-create the sort of coating you get in Chinese restaurants on things like Salt & Pepper Squid, but without deep frying. So, I rubbed the fish with sesame oil, the mixed the flour, salt, pepper & 5 spice together and used it to coat the fish. I then baked it is a hot oven for 15 minutes. The result was disappointing - the fish was cooked and tasted fine, but the coating was soft, not crisp. Oh well.

Nutrition Summary
Calories (kcal) 531.8
Protein (g) 41.1
Carbohydrate (g) 72.7
Fat (g) 8.8
Fibre (g) 8.1

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