Introduction
Transform everyday ingredients into a vibrant, flavor-packed stir-fry that’s as good for you as it is delicious! This High-Protein Fish and Shrimp Stir-Fry is a testament to healthy eating, showcasing the incredible versatility of lean protein and nutrient-rich vegetables. Prepare to elevate your weeknight dinner routine with a recipe that’s quick, easy, and bursting with flavor.
Why This Works
This recipe is a winner because it’s a perfect balance of lean protein, vibrant vegetables, and delicious, healthy fats. The quick cooking time preserves the nutrients in the ingredients, making it a nutritious and satisfying meal. It’s also incredibly adaptable – feel free to swap out vegetables based on your preferences and what’s in season! This recipe is perfect for busy weeknights and aligns perfectly with a balanced and healthy diet.
Key Ingredients
- 🐟 1 lb firm white fish fillet (cod, halibut, or tilapia), cut into 1-inch pieces
- 🍤 1 lb shrimp, peeled and deveined
- 🥦 1 head broccoli, cut into florets
- 🥕 1 large carrot, julienned
- 🫑 1 red bell pepper, sliced
- 🧅 1/2 red onion, thinly sliced
- 🧄 3 cloves garlic, minced
- 🌱 1 inch ginger, grated
- 🌿 1/4 cup chopped fresh cilantro
- 🍋 2 tablespoons lime juice
- 🌶️ 1-2 red chili flakes (optional)
- 🥄 2 tablespoons soy sauce (low sodium preferred)
- 🌻 1 tablespoon sesame oil
- 🍚 Cooked brown rice, for serving
Instructions
1️⃣ Prep the Ingredients: Wash and chop all vegetables. Prepare the fish and shrimp by cutting them into bite-sized pieces. Mince the garlic and grate the ginger.
2️⃣ Stir-Fry the Aromatics: Heat sesame oil in a large wok or skillet over medium-high heat. Add the garlic and ginger and stir-fry for about 30 seconds until fragrant.
3️⃣ Add the Vegetables: Add the onion, bell pepper, and carrot to the wok and stir-fry for 3-4 minutes until slightly softened. Add the broccoli florets and continue to stir-fry for another 2-3 minutes.
4️⃣ Cook the Protein: Add the fish and shrimp to the wok. Stir-fry for 3-4 minutes, or until the shrimp is pink and the fish is cooked through and flakes easily with a fork.
5️⃣ Season and Finish: Stir in the soy sauce, lime juice, and chili flakes (if using). Toss everything together to combine. Garnish with fresh cilantro.
6️⃣ Serve: Serve immediately over a bed of cooked brown rice. Enjoy!
Handy Tips
- For even cooking, ensure your fish and shrimp pieces are roughly the same size.
- Don’t overcrowd the wok; work in batches if necessary to prevent steaming instead of stir-frying.
- Taste and adjust the seasoning as needed. You can add more soy sauce for saltiness or lime juice for acidity.
Heat Control
Medium-high heat is crucial for this recipe. It allows for a quick stir-fry, which helps to maintain the crispness of the vegetables and prevent the fish and shrimp from overcooking. Too low a heat will result in soggy vegetables and overcooked seafood.
Crunch Factor
The crunch comes from the quickly stir-fried vegetables, particularly the broccoli and carrots. The key is not to overcook them; aim for a tender-crisp texture.
Pro Kitchen Tricks
- Marinate the fish and shrimp in a mixture of soy sauce and lime juice for 15-20 minutes before cooking for extra flavor.
- Add a splash of dry sherry or white wine to the wok along with the soy sauce for a depth of flavor.
- For a spicier kick, use more chili flakes or add a finely chopped Thai chili pepper.
Storage Tips
Store leftover stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave.
Gift Packaging Ideas
This stir-fry makes a wonderful and healthy gift! Package individual portions in reusable containers with a handwritten recipe card. A beautiful ribbon adds a personal touch.
Flavor Variations
🌟 Lemon-Herb: Substitute lemon juice for lime juice and add 1 tablespoon of chopped fresh herbs (such as dill, parsley, or chives).
🌟 Ginger-Garlic Blast: Double the amount of garlic and ginger for a more intense flavor.
🌟 Peanut Butter: Stir in 2 tablespoons of peanut butter at the end for a creamy, savory twist.
🌟 Coconut Curry: Add 1 tablespoon of red curry paste and a splash of coconut milk for a flavorful, aromatic experience.
Troubleshooting
- Overcooked Fish/Shrimp: If your fish or shrimp is overcooked, it’s likely due to too high heat or too long cooking time. Reduce the heat and shorten the cooking time next time.
- Soggy Vegetables: Make sure your wok is hot enough before adding the vegetables. Don’t overcrowd the wok; work in batches if needed.
FAQ
- Can I use frozen vegetables? Yes, but be sure to thaw them completely before adding them to the wok.
- Can I substitute other types of fish? Yes, feel free to use any firm white fish, such as cod, halibut, or snapper.
- Can I make this ahead of time? It’s best served fresh, but you can prepare the vegetables and marinate the fish/shrimp ahead of time.
- What kind of rice is best? Brown rice is recommended for its nutritional benefits, but you can use white rice if you prefer.
Conclusion
This High-Protein Fish and Shrimp Stir-Fry is a delicious and healthy meal that’s perfect for a quick weeknight dinner or a special occasion. We hope you enjoy this recipe, and please share your creations with us! Nourish your body and delight your taste buds with this easy and satisfying stir-fry. Happy cooking!
Power Up Your Plate: High-Protein Fish & Shrimp Stir-Fry
A delicious and nutritious stir-fry featuring high-protein fish and shrimp, packed with vibrant vegetables and a flavorful sauce.
Ingredients
- 1 pound shrimp, peeled and deveined
- 1 pound firm white fish (such as cod or tilapia), cut into bite-sized pieces
- 2 cups broccoli florets
- 1 bell pepper, sliced
- 1 cup snap peas
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon cornstarch
- 1 teaspoon crushed red pepper flakes
- 2 green onions, chopped
- 1 tablespoon sesame seeds
Instructions
- In a bowl, combine the shrimp and fish with soy sauce, cornstarch, and crushed red pepper flakes. Let marinate for 15 minutes.
- Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the garlic and ginger, sautu00e9ing for 1 minute until fragrant.
- Add the marinated shrimp and fish to the skillet. Cook for about 5-7 minutes, stirring frequently, until the shrimp turn pink and the fish is cooked through.
- Add the broccoli, bell pepper, and snap peas to the skillet. Stir-fry for an additional 5-7 minutes until the vegetables are tender-crisp.
- Drizzle the remaining sesame oil over the stir-fry and toss to combine. Remove from heat and garnish with green onions and sesame seeds before serving.
Tips
- For extra flavor, add a splash of rice vinegar or lime juice before serving.
- You can substitute any firm white fish or use a mix of seafood for variety.