Asian noodle broth with fish

Fish & Noodle Broth

Serves 4

  • 250 g fresh egg noodles

  • sea salt

  • freshly ground black pepper

  • sesame oil

  • vegetable oil

  • 2 cloves garlic, peeled and finely sliced

  • 1 thumb-sized piece of fresh ginger, peeled and finely sliced

  • 100 g mangetout

  • 220 g can of water chestnuts, drained and halved

  • 2 fresh red chillies, halved, deseeded and finely sliced

  • 1 litre organic fish or chicken stock, hot

  • 500 g sole fillets, from sustainable sources, ask your fishmonger, skinned and cut into chunks

  • juice of 2 limes

  • low-salt soy sauce

  • 1 small bunch fresh coriander, leaves picked

Bring a pan of salted water to the boil and cook the noodles following the instructions on the pack.



Drain the noodles in a colander, toss in a little sesame oil and divide the noodles between four serving bowls.



Heat a large frying pan or wok over a medium heat and add a splash of vegetable oil. Stir-fry the garlic, ginger, mangetout, water chestnuts and half the chillies for 2 minutes until softened.



Add the hot stock and bring to the boil.



Drop in the sole pieces, cook for a minute and turn off the heat. Taste the broth and season generously with soy sauce and black pepper.



Spoon over the noodles, dividing the fish, broth and veg evenly between the bowls. Drizzle over the lime. Serve with more soy sauce, and the coriander and chilli scattered over.

Nutritional Information

Asian noodle broth with fish

Fresh flavours with a chilli kick

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Zingy and colourful, you can whip up this warming fish broth in super-quick time
Serves 4
30m
Super easy
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Method

Bring a pan of salted water to the boil and cook the noodles following the instructions on the pack.

Drain the noodles in a colander, toss in a little sesame oil and divide the noodles between four serving bowls.

Heat a large frying pan or wok over a medium heat and add a splash of vegetable oil. Stir-fry the garlic, ginger, mangetout, water chestnuts and half the chillies for 2 minutes until softened.

Add the hot stock and bring to the boil.

Drop in the sole pieces, cook for a minute and turn off the heat. Taste the broth and season generously with soy sauce and black pepper.

Spoon over the noodles, dividing the fish, broth and veg evenly between the bowls. Drizzle over the lime. Serve with more soy sauce, and the coriander and chilli scattered over.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 636
    32%
  • Carbs 70.6g
    27%
  • Sugar 10.1g 11%
  • Fat 21.2g 30%
  • Saturates 3.7g 19%
  • Protein 39.7g 88%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 250 g fresh egg noodles

  • sea salt

  • freshly ground black pepper

  • sesame oil

  • vegetable oil

  • 2 cloves garlic, peeled and finely sliced

  • 1 thumb-sized piece of fresh ginger, peeled and finely sliced

  • 100 g mangetout

  • 220 g can of water chestnuts, drained and halved

  • 2 fresh red chillies, halved, deseeded and finely sliced

  • 1 litre organic fish or chicken stock, hot

  • 500 g sole fillets, from sustainable sources, ask your fishmonger, skinned and cut into chunks

  • juice of 2 limes

  • low-salt soy sauce

  • 1 small bunch fresh coriander, leaves picked