Vegetable Fish Stir Fry

Ingredients

• 4 largefish fillets, chopped into pieces
• 3mixed bell peppers, sliced
• 2 largecourgettes
• to tastefish seasoning (see original post for ingredients)
• 2 tbspcoconut oil
• 1 tspHimalayan pink salt, for the courgette noodles

Instructions

1. 1

   Make the noodles

   Peel the courgettes, then use a spiraliser to turn them into noodles. Secure each courgette between the spike and the protruding metal piece, turn the lever clockwise and catch the noodles in a dish.

2. 2

   Salt the courgettes

   Put the courgette noodles in a colander, sprinkle with 1 tsp of pink salt and leave for 10–15 minutes.

3. 3

   Rinse and drain

   Once the noodles have begun to release moisture, rinse them and drain well.

4. 4

   Season the fish

   Coat the fish pieces with the fish seasoning and set them aside.

5. 5

   Cook the peppers

   Melt the coconut oil in a heavy-based pan or wok over medium heat. Add the sliced peppers and cook until tender, about 5–7 minutes.

6. 6

   Fry the fish

   Add the seasoned fish to the pan. Toss and turn the pieces so they cook evenly, for 3–4 minutes.

7. 7

   Add the noodles

   Fold in the courgette noodles no more than four times, taking care not to break them or the fish. Cook for 3–4 minutes in total.

8. 8

   Serve the stir-fry

   Take the pan off the heat and serve.

What is vegetable fish stir-fry?

This dish brings fish, peppers and courgette noodles together in a hot pan for a quick, Asian-style stir-fry. The recipe’s combination of fish and vegetables is a simple, noodle-free take on the broader stir-fry tradition.

Here, salting and draining the courgettes helps manage their moisture, while adding them near the end keeps them from cooking for too long.

Nutrition and macros by portion

The nutrition label shows one serving as written: 107 calories, 2g protein, 9g carbs, 8g fat.

The courgettes and peppers contribute most of the carbohydrates, while the coconut oil supplies most of the fat; the fish is the main protein source. For a more balanced plate, serve a portion with an extra vegetable or a side of rice, depending on your needs.

The key ingredients

Fish: Use four large fillets and cut them into pieces before seasoning. The source recipe does not specify a fish variety, so choose fillets that can be cut and turned gently in the pan.

Courgettes: Two large courgettes are spiralised into noodles. The recipe calls for peeling them first, then salting, rinsing and draining the noodles.

Seasoning: The fish seasoning is referred to in the original post, but its ingredients are not included in the recipe details here. Check the publisher’s post for the mix before you start.

Why salt the courgette noodles?

The noodles sit in a colander with pink salt for 10–15 minutes, until they begin to release moisture. Rinsing and draining them afterwards removes the salt and excess liquid before they go into the pan.

Drain them thoroughly so the stir-fry does not become watery. Keep the noodles aside while you cook the peppers and fish.

Cook in stages

Peppers first: Cook them in melted coconut oil over medium heat for about 5–7 minutes, until tender. This gives them time to soften before the fish goes in.

Fish next: Add the seasoned pieces and toss them around the pan for 3–4 minutes so they cook evenly. Handle them carefully to help keep the pieces intact.

Noodles last: Fold them in gently, no more than four times, then cook for 3–4 minutes. This brief finish helps keep the noodles and fish from breaking down.

How to tell when it is ready

The peppers should be tender after their first 5–7 minutes in the pan. The recipe gives the fish 3–4 minutes of stir-frying, followed by 3–4 minutes with the courgette noodles.

Use the recipe’s timings as a guide and check that the fish is cooked through before serving; exact cooking time can vary with the size of the pieces.

Serving ideas

Serve the stir-fry straight from the pan while the fish is warm and the courgette noodles are freshly cooked. Divide the peppers, fish and noodles evenly between four portions.

For a more substantial plate, serve it alongside rice or another chosen side. Keep the side separate so each person can choose how much to add.

Recipe notes & tips

• Prepare the courgette noodles before heating the pan so they have time to release moisture.
• Drain the rinsed courgette noodles well before adding them to the stir-fry.
• Cut the fish into reasonably even pieces to help them cook at a similar rate.
• Use a broad, heavy-based pan or wok so the ingredients are easier to move around.
• Fold the noodles in gently and keep to the recipe’s limit of four folds.

Variations

• Change the peppers: Use a different mix of bell pepper colours while keeping the total at three.
• Try another fish: Choose a different type of fillet, keeping the pieces a similar size.
• Add a side: Serve with rice for a more filling meal.
• Adjust the seasoning: Use the fish seasoning specified in the original post, changing the amount to suit your taste.
• Make extra noodles: Add another courgette if you want a higher proportion of vegetables.

Common mistakes to avoid

• Skipping the salting rest: Give the noodles 10–15 minutes in the colander, then rinse and drain them.
• Adding wet noodles: Drain them well after rinsing so excess water does not collect in the pan.
• Overcooking the peppers: Start checking for tenderness around the 5-minute mark.
• Roughly tossing the fish: Turn the pieces carefully to help them stay intact.
• Folding too often: Add the noodles at the end and fold them no more than four times.

How to store

Cool leftovers promptly, place them in a covered container and refrigerate for up to 2 days. Reheat gently in a pan until hot throughout; the courgette noodles may soften further.

Frequently asked questions