Haddock & Veggie Stir-Fry
Best protein-to-calorie ratio in the collection — ~47g protein at 355 kcal. Haddock is a lean white fish, very low in fat. Multiple colored vegetables cover vitamin C, K, folate, and iron. Great rest-day dinner when calories need to stay low but protein stays high.
1 serving
22 min(10 prep + 12 cook)
560g total
Nutrition per serving
416
kcal
Calories
47.6
g
Protein
19.7
g
Carbs
17.4
g
Fat
Ingredients (7)
Total recipe416 kcal · 47.6g P · 19.7g C · 17.4g F
Instructions
1. Cut haddock into chunks. Season with salt and black pepper.
2. Heat olive oil in a wok or large pan on high heat.
3. Add garlic, stir 30 sec.
4. Add broccoli and bell pepper. Stir-fry 3–4 min.
5. Add haddock chunks. Cook 3–4 min, turning gently — fish breaks up easily.
6. Add spinach, toss until wilted (1 min).
7. Add soy sauce, stir to coat.
8. Serve immediately.