Ginger Barramundi Stir Fry by Dr Sue Shepherd

Dietary Guidelines: , , , ,

Print Friendly, PDF & Email

Serves

4

This lovely stir fry is fantastic for a family dinner, or entertaining with friends.

Ingredients

  • 3 tablespoons gluten-free soy sauce
  • 3 tablespoons fresh grated ginger
  • 3 teaspoons sesame oil
  • 2 teaspoon lemon juice
  • 2½ tablespoons gluten-free cornflour
  • 4 x 150 g skinless fillets barramundi, cut into 3 cm x 3 cm pieces
  • 300 g flat wide dried rice noodles
  • 2 cloves garlic, crushed
  • 2 bunches baby bok choy, rinsed
  • 8 shiitake mushrooms, sliced
  • 1 cup gluten-free vegetable or fish stock
  • coriander leaves, for garnish

Method

  1. Combine the soy sauce, ginger, 1 teaspoon sesame oil, lemon juice and cornflour in a large bowl. Place the fish fillets in a bowl and toss lightly in the marinade, ensuring fillets are completely coated. Cover, then place in the refrigerator for 2–3 hours to marinate.
  2. Place the noodles in a bowl and cover with boiling water. Soak for 10 minutes, or until tender. Drain and return to the saucepan. Toss 1 teaspoon sesame oil through the warm noodles. Cover, and then set aside.
  3. Heat the remaining 1 teaspoon sesame oil in a large wok over high heat. Sauté the garlic, bok choy and mushrooms until just tender. Add the marinated barramundi pieces and any remaining marinade. Add the stock and heat for a further 2–3 minutes or until the sauce has thickened. Finally add the noodles to the wok and toss gently, then serve in bowls while hot. Garnish with coriander.

Nutritional Analysis

Per serve:  energy 1887 kJ (449 Cal), protein 37.8g, fat 6.4 g, saturated fat 1.1 g, carbohydrate 58.2 g, sugars 3.1 g, fibre 2.2 g, sodium 812 mg, GI medium

WGF Lactose Free Book 1Recipe taken from Wheat Gluten & Lactose Free Food Book 1 by Dr Sue Shepherd.

Click here to read about the seasonal vegetable used in this recipe

Click here to find out how to purchase this book

Click here to read Sue’s blog

Click here to read Sue’s article on Coeliac Disease, Lactose and Dairy Intolerance

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.