Stir-fried Broccoli and Cauliflower with Fish Fillets

Ingredients

• 700 gfish fillets, such as snapper, grouper, tilapia, cod or haddock
• 1 largeegg white
• 3 tbspcornstarch
• 1 1/2 tbspShaoxing wine or dry sherry
• 1/4 tspsalt
• 1 pinchwhite pepper
• 1/2 headbroccoli, cut into florets
• 1/2 headcauliflower, cut into florets
• 4 clovesgarlic, minced
• 1 tspginger, minced
• 2 stalksspring onions, chopped
• 1 tbspfermented black beans, rinsed and chopped
• 1 tbspShaoxing wine or dry sherry
• 120 ml (1/2 cup)chicken or vegetable stock
• 1 tspcornstarch
• 1 tspsesame oil
• as neededoil, for deep-frying and stir-frying
• to tastesalt
• to tastewhite pepper

Instructions

1. 1

   Cut the fish

   Cut the fish fillets into bite-sized pieces and put them in a bowl.

2. 2

   Marinate the fish

   Add the egg white, 2 tablespoons of cornstarch, 1 tablespoon of Shaoxing wine, 1/4 teaspoon of salt and a pinch of white pepper. Mix thoroughly and leave to marinate for at least 15 minutes.

3. 3

   Fry the fish

   Pour enough oil into a large wok for deep-frying and heat it to 180°C. Fry the fish in batches for 3–4 minutes, or until cooked through. Lift it out, drain and set aside.

4. 4

   Blanch the vegetables

   Bring a large pan of water to the boil. Add the broccoli and cauliflower and blanch for 1–2 minutes, until the broccoli turns bright green. Drain, rinse under running water and set aside.

5. 5

   Fry the aromatics

   Heat a wok or large frying pan over high heat. Add oil and swirl to coat the pan, then add the garlic, ginger and spring onions. Stir-fry for a few seconds, until fragrant.

6. 6

   Add the beans

   Stir in the fermented black beans and 1 tablespoon of Shaoxing wine. Stir-fry for another 1–2 minutes.

7. 7

   Thicken the sauce

   Pour in the stock and bring it to the boil. Mix the cornstarch with a little water, then stir it into the pan continuously until the sauce thickens.

8. 8

   Combine everything

   Add the cooked fish, broccoli and cauliflower to the wok. Stir-fry for another minute, until heated through and coated in sauce.

9. 9

   Season and serve

   Drizzle with sesame oil and season with salt and white pepper to taste. Serve hot with steamed rice.

What is this fish and vegetable stir-fry?

This is a freestyle stir-fry built around fish, brassicas and a savoury black-bean sauce. Its flavours draw on Chinese-style wok cooking, where aromatics and fermented ingredients bring depth to a quick-cooked dish.

The method gives the fish a brief coating and a separate fry before it meets the vegetables. That keeps the pieces intact and lets the sauce cling without cooking the broccoli and cauliflower for too long.

Nutrition and macros by portion

The nutrition label shows one serving as written: 340 calories, 39g protein, 18g carbs, 12g fat.

The fish and egg white provide most of the protein, while the cornstarch and any rice served alongside contribute carbohydrates. The frying oil and sesame oil supply much of the fat, and the stock, salt and fermented black beans contribute sodium. Pair a serving with steamed rice in a measured portion and add extra plain vegetables if you want a more balanced plate.

Choosing the fish

Firm white fish: Snapper, grouper, tilapia, cod or haddock are suggested options. Cut the fillets into similar-sized pieces so they cook at roughly the same rate.

Marinade: Egg white, cornstarch, wine, salt and white pepper coat the fish before frying. The recipe calls for 2 tablespoons of the listed cornstarch at this stage.

Preparing the vegetables

Even florets: Cut the broccoli and cauliflower into pieces of similar size, so neither needs much longer than the other.

Brief blanch: The 1–2 minute dip in boiling water starts the cooking while keeping the vegetables vivid. Rinsing them after draining stops them cooking further before they go into the wok.

Frying the fish safely

Hot oil: Heat the frying oil to 180°C before adding the fish. Frying in batches helps the oil stay hot and avoids crowding the wok.

Cooked through: The stated time is 3–4 minutes, but piece size affects how quickly the fish cooks. Check the thickest pieces before removing the batch.

Building the black-bean sauce

Aromatics first: Garlic, ginger and spring onions need only a few seconds over high heat to become fragrant. Keep them moving so they do not catch in the hot wok.

Thickening: Bring the stock to the boil before adding the cornstarch mixture, and stir continuously as it goes in. The sauce is ready when it thickens enough to coat the ingredients.

Finishing without overcooking

Gentle mixing: Once the fish goes back in, stir carefully so the fried pieces do not break apart. The final minute is just to heat everything through and coat it with sauce.

Final seasoning: Fermented black beans are savoury, so taste the finished sauce before adding the salt and white pepper. A last drizzle of sesame oil gives the dish its finishing aroma.

What to serve alongside

Steamed rice: The recipe suggests rice, which provides a mild base for the salty, aromatic sauce. Spoon some sauce over the rice as you serve.

For a fuller spread: Serve with extra plain vegetables or a simple soup if you want more variety at the table. Keep the side dishes simply seasoned to let the black-bean sauce remain the main flavour.

Recipe notes & tips

• Pat the fish dry before cutting if it is particularly wet, so the coating adheres more evenly.
• Measure out the sauce ingredients and prepare the vegetables before heating the wok, as the final stages move quickly.
• Use a thermometer to check that the frying oil reaches 180°C before cooking the fish.
• Fry the fish in small batches and let the oil return to temperature between batches.
• Mix the cornstarch with cold water just before adding it to the boiling stock to reduce the chance of lumps.
• Taste the sauce before adding extra salt, as fermented black beans can be quite savoury.

Variations

• Choose another white fish: Use a firm fillet such as cod, haddock or snapper, cut into bite-sized pieces.
• Use dry sherry: Swap it for the Shaoxing wine in both the marinade and sauce.
• Make it vegetarian: Leave out the fish and use vegetable stock, adding extra vegetables of your choice.
• Add chilli: Stir sliced fresh chilli in with the garlic and ginger for a hotter sauce.
• Change the vegetables: Replace some of the broccoli or cauliflower with sliced carrots, blanching them until just tender.

Common mistakes to avoid

• Crowding the wok: Too much fish at once can cool the oil; fry in batches instead.
• Skipping the blanch: Raw florets may not heat through in the brief final stir-fry; blanch them for 1–2 minutes first.
• Adding the fish too soon: Wait until the oil reaches 180°C so the coating fries rather than soaking up excess oil.
• Cooking the aromatics too long: Garlic can burn quickly over high heat; stir for only a few seconds until fragrant.
• Pouring in dry cornstarch: It can form lumps; first mix it with a little water, then stir it into the boiling stock.
• Over-stirring at the end: The cooked fish can break apart; fold the ingredients together gently for the final minute.

How to store

Refrigerate leftovers in a covered container and use within 2 days. Reheat gently in a pan until hot throughout, stirring carefully to keep the fish pieces intact; avoid repeated reheating.

Frequently asked questions