Prep time: 13-15 minutes
Cooking time: 6 minutes
Serves: 4

Ingredients

 

  • 4 spring onions
  • 1 garlic
  • 1 carrot
  • 1/2 red pepper
  • 2 pineapple rings, cubed
  • 300g cod portion, skinned
  • 1 x 15ml spoon oil
  • 1 can bamboo shoots (225g), drained

For the sauce:

  • 1 x 15ml spoon light soy sauce
  • 1 x 15ml spoon tomato sauce
  • 1 x 5ml spoon sweet chilli sauce
  • 1/2 mango, mashed
  • 1 x 5ml spoon cornflour
  • 1 x 5ml spoon water

Equipment:

Measuring spoons, masher, bowl, chopping boards, knife, garlic crusher, wok or large frying pan and wooden spoon.

Method:

1. Make the sauce: mash the mango and mix with all the sauce ingredients.

2. Prepare the ingredients:

  • peel and chop the onions;
  • peel and chop the garlic;
  • peel and cut the carrot into thin strips;
  • slice the pepper;
  • cut the pineapple into chunks;
  • cube the cod

3. Fry the spring onions and garlic for 2 minutes.

4. Add the cod, pepper, bamboo shoots and carrots and cook for a further 2-3 minutes, until the vegetable are soft.

5. Stir in the sauce and the pineapple, cook for 1 minute until hot.

 

 

Recipe courtesy of Fish is the Dish