Combine soy sauce, honey, ginger and garlic in a small bowl. Add the olive oil and once the pan and oil are hot, add the bok choy and the small bowl of seasonings. Cook for about 3 minutes on each side, or until fish is lightly browned and just cooked through (flesh should flake easily when tested with a fork). Add the green onions and fish filets. The leafy tops cook much faster than the bulbous, white bottom. Wash the bok choy user cold water and chop it up, separating the stems from the leaves. Add bok choy. Emotional wellbeing is like having a garden, sometimes it grows green on its own, other times it needs watering, cutting back or fertilising.... Heart Health Network is the Heart Foundation’s newsletter for health professionals delivered to your inbox once a month.... Heart disease is the broad term for conditions that affect the structure and function of the heart muscle. This website uses cookies to improve your experience. You can eat bok choy both raw or cooked. Cut the bottoms off the baby bok choy and separate the leaves. Together, we can make heart disease history. There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. © Copyright Dish Ditty Recipes. Heat rice in microwave as directed on packaging. Tips. In the same pan, heat the remaining 3 tablespoons of olive oil on medium-high heat. Fish is one of my favorite healthy eating choices. Add the Add the sauce and cook for one minute, or until the sauce is bubbly. Add fish. It’s called Lo Mein Sauce. Heat up a frying pan on medium to medium-high heat. Because who doesn’t love an easy, peasy, 5 ingredient dinner you can whip up in less than 20 minutes? Continue stir-frying until leaves are just wilted. Remove from heat and serve with rice. In a small bowl, mix together the black pepper sauce, lo mein sauce, light soy sauce, water, cornstarch and rice wine vinegar. Heat 1 tablespoon oil in a large, non-stick frying pan over a medium-high heat. Simmer 1-2 minutes until sauce thickens to form a glaze. Step 3: Stir-fry it all together. For a change, replace fish with 4 x 175g chicken breast steaks. For a simple weeknight meal toss together bok choy, shrimp, carrots, mushrooms, and green onions. We like a little crunch left in the bok choy. Cooking time will vary depending on thickness of fish fillets. All Rights Reserved. Paired with bok choy, it is a wonderful choice for a quick yet healthy dinner. Brown rice can be swapped with any wholegrain rice blend. Meanwhile, heat remaining oil in a large wok. Together, we can make a real difference for Australian hearts. Wipe pan clean with a paper towel. Chinese Bok Choy with Fish is light and healthy meal. Drizzle sauce mixture evenly over fish in pan. ... Heart Foundation programs and resources to support your recovery.... Join the Heart Foundation community. Stir-fry 2 minutes. Add the bok choy, peppers and sesame seeds, and cook until the bok choy is wilted, about 3 minutes. Set aside. Just before serving, scatter over … Barramundi is high in omega-3s and packed with protein. Add the olive oil and once the pan and oil are hot, add the bok choy and the small bowl of seasonings. Heat about two tablespoons of coconut oil in a wok or large skillet until hot. Join the fight against Australia’s biggest killer by supporting the Heart Foundation. Cook for just a about a minute or until fragrant. https://www.amazon.com/Lee-Kum-Kee-Black-Garlic/dp/B0015GOI56/ref=sr_1_5_a_it?rps=1&ie=UTF8&qid=1540920074&sr=8-5&keywords=black+pepper+sauce&refinements=p_85%3A2470955011. Pour in the soy sauce and remaining sesame oil, and toss to coat. Cook for a couple minutes or until the fish is almost done, gently tossing the fish being careful to not break it up. For a change, replace fish with 4 x 175g chicken breast steaks. Physical activity and exercise can do wonders for your physical and mental health.... Any boneless white fish fillets (with or without skin) would be suitable for this recipe. Delicious and colorful, this is a great weeknight dinner. We'll assume you're ok with this, but you can opt-out if you wish. Add beans and capsicum. Heat rice in microwave as directed on packaging. (Here's How to Season to Taste.) Divide stir-fry vegetables, rice and fish evenly between 4 serving plates. Convert the sodium listed on food products into grams of salt or vice versa. Sprinkle with sesame seeds. Heat up a frying pan on medium to medium-high heat. Stir-fry quickly for about 5 minutes, just until the bok choy gets slightly wilted. Sprinkle with sesame seeds. This site uses Akismet to reduce spam. In this dish it's marinated in a citrus-soy mixture, skillet-seared and served with stir-fried baby bok choy, sweet pepper and sweet mango strips. © 2019 National Heart Foundation of Australia ABN 98 008 419 761, 1 large carrot, halved lengthways, thinly sliced, 1 bunch baby bok choy, base trimmed, leaves halved lengthways. Broccoli, choy sum, bok choy are vegetables that you can experiment with if … Stir-fry a further 2 minutes. Add the baby bok choy and cook 2 minutes on high, stirring constantly. Divide stir-fry vegetables, rice and fish evenly between 4 serving plates. Step 4: Plate and serve Remove from the pan and set aside. In a large pan, heat 2 tablespoons of garlic olive oil.