Tuesday, June 18, 2013

Eat Clean: Easy Stir-Fry and Fish

It's easier than you may think to eat clean. I got home from the gym last night at 9:15, and I still managed to cook and devour this delicious clean meal before 10 p.m.

You'd be surprised just how much I can stuff in my face. I began cutting up veggies, thinking I'd cook enough to have some left over for today, but half-way through, I thought, nah, Ima just eat it all! ;)

And guess what? That's okay, because for the most part, eating clean means you can eat more — especially when you pair lean, white fish with a big bowl of veggies. I had my husband lay out the frozen fish about 20 minutes before I got home, but to be honest, fish thaws out so quickly that if you set it in a sink full of warm water, it will be ready to cook by the time you finish chopping up your veggies.

There are tons of variations to a clean stir-fry meal, but this is how I ate it last night.

Thai-Inspired Fish Stir-Fry


Ingredients:

  • 4-6 oz. cod fish
  • 1 small onion
  • 1-2 mini bell peppers (or 1 large)
  • 1/2 cup broccoli
  • 1 large white mushroom (or a handful of small mushrooms)
  • 10-12 chopped asparagus spears


Directions:
  1. Turn your oven onto Broil-Low.
  2. Clean all your veggies with warm water and a white vinegar spray, which rids them of any pesticides or residue.
  3. Cover a cookie sheet with foil and spray with extra-virgin olive oil. 
  4. Lay the fish on the sheet and add all the seasoning pizzazz your little heart desires. I used garlic powder, Mrs. Dash Garlic & Herb, and a salt-free medley I got as a gift (I'm not sure what's in it).  *I save the salt to add to the entire dish at the end, so I don't get too much of it.
  5. Place the fish in the oven and check on it in about 15 minutes.
  6. While the fish is cooking, chop up all your veggies and toss them in a sauteƩ pan on your stove. You can drizzle a little coconut oil to wet them (maybe 1 Tbsp) and simmer them on low/medium heat. I also added 2 Tbsp water to add some steam.
  7. Season 'em up!
  8. Toss them in a bowl and place your fish on top when it's ready. 
  9. I used about 2 Tbsp of Annie Chun's organic peanut marinade for an Asian-flavor that I'd been craving.
  10. You can use whichever sauce you'd like. I'd suggest low sodium soy sauce, teriyaki sauce, low sugar BBQ sauce, balsamic vinegar, or even honey mustard.
Please let me know if you try this, and fill me in on all your variations in the comments!

2 comments:

  1. In fact, I'm looking for an article that will teach me to cook because I really want to learn to cook. My sister told me that Recipes For Stir Fry is a great recipe and I want to try to cook some sample of this stir fry. I think this is the best recipe I saw. Thank you for sharing this one.

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    Replies
    1. Happy you like the recipe, Glenn! And thanks for your kind words! I eat this kind of "stir-fry" meal probably 3-4 times a week. It's so easy and healthy, and you can totally change the flavor by adding different spices, seasonings and sauces. :)

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