fish stir fry

This 20 minute Salmon Stir Fry is a healthy, low carb dinner made with chunks of juicy salmon, crisp green beans, and earthy mushrooms coated in flavours such as lemon, garlic, ginger, and soy sauce!

Salmon Stir Fry {Fish and Vegetables}

salmon

soy sauce (divided (I used Bragg Liquid Aminos))

beans

mushrooms (sliced)

tbsp garlic (crushed & divided)

tbsp ginger (minced & divided)

tsp sesame oil (divided)

lemon (juice of)

onion

tbsp sesame seeds

In a medium mixing bowl, combine salmon with 2 tbsp soy sauce and let marinate while you are getting other ingredients ready.

Preheat large ceramic non-stick deep skillet or a wok on low - medium heat and add 1 tsp sesame oil. Add salmon, 1/2 tbsp garlic, 1/2 tbsp ginger and cook for 8 - 10 minutes or until fish is cooked through, stirring occasionally. Transfer to a medium bowl and set aside.

Increase heat to medium - high and add remaining sesame oil to the skillet. Add green beans, mushrooms, 1 tbsp soy sauce, 1/2 tbsp garlic, 1/2 tbsp ginger and cook for 5 minutes, stirring occasionally. I like vegetables to be crispy, so cook a bit longer if you like them softer.

Return salmon to the skillet, squeeze lemon over, top with green onions and sesame seeds. Stir gently, remove from heat and serve hot with brown rice, quinoa or your favorite stir fry noodles.

This restaurant-style chow yee kow fish stir-fry recipe is great for anyone intimidated by cooking a whole fish or looking for a healthy, protein and vegetable-packed one-pan meal.

Fish Stir Fry

blackfish ((tautog filet,

Shaoxing wine

salt

white pepper

vegetable oil

cornstarch

chicken stock ((warmed))

sesame oil

sugar

white pepper ((or

oyster sauce

carrot ((thinly sliced at an angle))

asparagus

red bell pepper

celery ((optional, sliced at an angle))

snow peas ((or sweet snap peas))

ginger ((julienned))

garlic ((chopped))

scallion

Pat your fish filet dry and cut into 1½ inch pieces. Transfer to a bowl, and add Shaoxing wine, salt, white pepper and canola oil. Mix until all the fish is coated. Set aside for 10 minutes before adding the cornstarch and tossing to coat. There should be no standing liquid or any visible dry cornstarch. Add a bit more cornstarch or pour off excess liquid as needed. Set aside.

In a small bowl, mix the hot chicken stock, sesame oil, salt, sugar, white pepper and oyster sauce. Set aside.

Boil enough water to blanch the vegetables in your wok. Add the carrots, asparagus, red bell pepper, and celery if using. After 15 seconds or until the water begins to simmer again, stir in the snow peas for 10 seconds, and quickly transfer the vegetables to a cool water bath. Drain thoroughly in a colander.

Velvet your fish, cooking it until it’s just shy of totally cooked through (the final cooking will take place when everything gets stir-fried together).

Option 1 - Water velveting: If you prefer to blanch your fish, wait until the water comes back to a boil, and gently place the fish chunks into the water. Bring back to a simmer. Gently scoop out the fish after about 2-3 minutes, and set aside.

Option 2 - Oil velveting or searing: Oil velveting is another word for frying the fish in hot oil—the most common restaurant technique. But searing the fish is a healthier alternative that uses a fraction of the oil. Heat the wok to high heat. Spread 2 tablespoons of canola oil around the wok. Once the oil starts to smoke, add the fish filets, and let them sear for a minute on each side. Transfer them to a plate when done. To boost your confidence for this step, see Judy’s technique for how to keep food from sticking to your wok.

Clean and dry the wok, and set it over medium heat. Add 1 tablespoon of oil and the julienned ginger. After 10 seconds, add the garlic, red onions, and scallions. Turn the heat to high, stir-frying the mixture for about 20 seconds. The wok should be sizzling and super hot. 

Add the blanched vegetables, and stir fry for 30 seconds. Pour in the sauce mixture you prepared earlier. If your stove burner and wok lacks heat, pop the sauce into the microwave to heat it up for 10 seconds on high, so it doesn’t cool the wok when you add it!

Drizzle in about half of the cornstarch slurry, while stirring your vegetables. Now, gently pour the fish on top and fold the fish in with the vegetables. Add a bit more cornstarch slurry if there is still standing liquid. All the sauce should be clinging to the vegetables and fish. Make sure you cook the dish for 20 seconds after adding the cornstarch slurry to ensure that there’s no raw cornstarch flavor.

One last restaurant chef’s trick to make your dish more attractive is to add a drizzle of oil at the end to finish the dish right before you plate it. Serve immediately with steamed rice!

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Salmon Stir Fry {Fish and Vegetable...

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Top 2 fish stir fry recipes from across the web

The most viewed fish stir fry recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

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Salmon Stir Fry {Fish and Vegetable...

Fish Stir Fry

The most viewed fish stir fry recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine