Grilled Pacific Cod with Pepper Stir-Fry

Here is a very simple and straightforward fish recipe perfect for Good Friday eating. It is endlessly versatile if you ring the changes with different vegetables. Next time why not try sliced green beans, baby corn, red onion, courgettes and broccoli florets for example.

 

GRILLED PACIFIC COD WITH PEPPER STIR-FRY

Ingredients

Metric/US

4 x 175g/6oz skinless wild Alaska Pacific cod fillets

finely grated zest and juice of 1 lime

6 spring onions/scallions

Frylight or other low-fat cooking spray

2 red and 2 yellow peppers/capsicums, deseeded and thinly sliced

125g/4oz mangetout or sugar snap peas, halved

1 large carrot, peeled and cut ito julienne strips

225g/8oz bean sprouts

soy sauce and freshly ground black pepper

Method

1.  Preheat the grill/broiler. Cover the grill rack with foil and arrange the cod fillets on top. Sprinkle with the lime zest, lime juice and a few slices of the spring onion/scallions. Grill/broil for 6-8 minutes, until cooked (when cooked the flesh will be opaque and will flake easily).

2.  Meanwhile, spray a large frying pan or wok with Frylight or other low-fat cooking spray and heat for a few moments over a high heat. Add the peppers/capsicums, remaining spring onions/scallions, mangetout or sugar snap peas and carrot. Stir-fry for 3-4 minutes. Add the beansprouts and stir-fry for a further 1-2 minutes.

3.  Divide the stir-fry between 4 serving plates and top each one with a cod fillet. Season to taste with soy sauce and black pepper and serve.

SERVES 4

WLS PORTION: 1/2

Calories per portion:  212

Protein:  33.1g

Carbohydrate:  18.2g

Fat:  1.9g

Image courtesyof The Alaska Seafood Marketing Institute