Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Chilli fish stir fry

  • Sodium

    554mg

  • Energy

    2143kJ

  • Fat

    21.8g

  • Sat Fat

    6.5g

  • Sugar

    7g

Ingredients

  • 2 tablespoons olive oil
  • 2 garlic cloves, crushed
  • 1 tablespoon fresh ginger, grated
  • 460g blue-eye trevalla or other firm white fish, cut into 3cm pieces
  • 220g Hokkien noodles
  • 200g snow peas, trimmed, sliced diagonally
  • 1 bunch broccolini, sliced
  • 4 green onions, sliced
  • 1 bunch baby bok choy, chopped
  • 1 tablespoon salt-reduced soy sauce
  • 1 ½ tablespoons sweet chilli sauce
  • ¼ teaspoon chilli flakes
  • 2 tablespoons fresh coriander for garnish

Method

Recipe from heartfoundation.org.au. © National Heart Foundation of Australia 2018, reproduced with permission.

  1. Heat oil in a non-stick frying pan over medium-high heat.
  2. Cook garlic, ginger and fish, stirring occasionally, until fish is almost cooked through. Transfer to a plate and set aside.
  3. Cook or heat noodles according to packet instructions. Drain well.
  4. Add snow peas, broccolini and green onion to the pan, cook for 2-3 minutes or until tender. Add bok choy, noodles, soy sauce, sweet chilli sauce and chilli flakes. Cook, stirring for another 2 minutes until noodles are heated through.
  5. Return cooked fish to the pan and cook stirring for 1 minute. Garnish with fresh coriander.

 

Serves 4