- Perfect weeknight dinner that combines protein and veggies in one dish
- Crispy pan-seared fish pairs beautifully with garlic-infused broccoli
- Ready in just 20 minutes from start to finish
- Customizable recipe with easy ingredient swaps based on what you have
Why You’ll Love This Quick Fish and Broccoli Stir-Fry
Tired of the same boring weeknight dinners? This stir-fried broccoli with fish fillet recipe is your answer. With minimal prep and cooking time, you’ll have a restaurant-quality meal on the table in just 20 minutes.
The combination of crispy fish fillets with tender-crisp broccoli creates a perfect balance of flavors and textures. The fish provides lean protein while the broccoli adds essential vitamins and fiber. Together, they make a complete meal that’s both satisfying and nutritious.
This stir-fried broccoli with fish fillet recipe serves 4 people and can be easily doubled for larger gatherings or meal prep. Let’s get cooking!
Nutrition Facts Per Serving
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 285 | – |
| Protein | 32g | 64% |
| Carbohydrates | 12g | 4% |
| Fiber | 4g | 16% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Sodium | 410mg | 17% |
| Potassium | 890mg | 25% |
| Vitamin C | 135mg | 150% |
| Calcium | 80mg | 8% |
| Iron | 2mg | 11% |
What You’ll Need
Ingredients
| Ingredient | Amount | Notes |
|---|---|---|
| White fish fillets (cod, tilapia, or haddock) | 1½ pounds (680g) | About 4 fillets, patted dry |
| Broccoli | 1 large head (about 1 pound/450g) | Cut into florets |
| Garlic | 4 cloves | Minced |
| Ginger | 1-inch piece | Grated |
| Scallions | 4 | Sliced, whites and greens separated |
| Vegetable oil | 4 tablespoons | Divided |
| Soy sauce | 3 tablespoons | Low-sodium preferred |
| Cornstarch | 2 tablespoons | For fish coating |
| Salt | 1 teaspoon | Divided |
| Black pepper | ½ teaspoon | Freshly ground |
| Red pepper flakes | ¼ teaspoon | Optional, for heat |
| Sesame oil | 1 teaspoon | For finishing |
| Lemon | 1 | Cut into wedges for serving |
Kitchen Equipment
| Tool | Purpose |
|---|---|
| Large non-stick skillet | For cooking fish |
| Wok or second large skillet | For stir-frying broccoli |
| Sharp knife and cutting board | For prep work |
| Mixing bowls (2) | For seasoning |
| Paper towels | For patting fish dry |
| Tongs | For flipping fish |
| Wooden spoon or spatula | For stir-frying |
| Measuring spoons and cups | For ingredients |
| Small bowl | For cornstarch mixture |
Ingredient Substitutions
- Fish options: Swap white fish for salmon, shrimp, or sliced chicken breast
- Broccoli alternatives: Cauliflower, green beans, or asparagus work well
- Soy sauce substitutes: Coconut aminos or tamari for gluten-free option
- Oil choices: Olive oil or avocado oil can replace vegetable oil
- Cornstarch alternative: Arrowroot powder or rice flour
Beginner-Friendly Step-by-Step Instructions
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Preparation Phase
- Prepare your work area:
- Clear enough counter space for comfortable food preparation
- Read through the entire recipe before starting
- Place all equipment within easy reach
- Wash your hands thoroughly with soap and water
- Prepare the fish:
- Take fish fillets out of the refrigerator 10 minutes before cooking to take the chill off
- Unwrap fish and place on a plate
- Take several paper towels and press firmly but gently on both sides of each fillet to remove excess moisture (this is crucial for crispy fish!)
- Check for any small bones by running your finger along the surface and remove them with tweezers if found
- Measure ½ teaspoon salt and ¼ teaspoon pepper using measuring spoons
- Sprinkle both sides of fish evenly with the measured salt and pepper
- Let fish rest at room temperature for 5 minutes to allow seasonings to absorb
- Prepare the broccoli:
- Rinse the whole head of broccoli under cold running water
- Pat dry with paper towels or a clean kitchen towel
- Place broccoli on cutting board with stem facing up
- Cut around the main stem to separate florets
- Cut any large florets into smaller, bite-sized pieces (about 1½-inch pieces) – they should be similar in size for even cooking
- If using the stem, trim the tough outer layer with a knife, then slice into ¼-inch thick pieces
- Place prepared broccoli in a bowl and set aside
- Prepare the aromatics:
- For garlic: Place cloves on cutting board and press with the flat side of your knife to loosen the skin
- Remove and discard the papery skin
- Mince garlic by chopping finely with a sharp knife (you should have about 1 tablespoon minced garlic)
- For ginger: Use a spoon to scrape off the skin
- Grate the peeled ginger using a microplane or the smallest holes on a box grater (you should have about 1 teaspoon grated ginger)
- For scallions: Rinse under cold water and pat dry
- Trim off the root ends and any wilted green parts
- Cut into thin slices (about ⅛-inch thick), keeping the white/light green parts separate from the dark green parts
- Place each prepared aromatic in separate small bowls or piles on your cutting board
- Make the cornstarch coating:
- Place 2 tablespoons cornstarch in a shallow dish (a pie plate works well)
- Add remaining ½ teaspoon salt and ¼ teaspoon pepper
- Mix thoroughly with a fork until well combined
- Set aside for coating the fish
- Prepare the sauce:
- In a small bowl, combine 1 tablespoon soy sauce with 2 tablespoons water
- Stir with a spoon until mixed
- Set aside near your cooking area
- Set up your cooking station:
- Position both pans on the stove – one for fish, one for broccoli
- Place oil, soy sauce, and other seasonings within arm’s reach
- Have a clean plate ready for the cooked fish
- Set out serving plates to have them ready when cooking is complete
- Have a timer or phone ready to time the cooking process
Cooking Phase
- Cook the fish:
- Place your non-stick skillet on the stove over medium-high heat
- Add 2 tablespoons vegetable oil to the pan
- Let the oil heat for about 2 minutes until it’s hot but not smoking (you’ll see slight ripples in the oil)
- While oil is heating, gently dredge each fish fillet in the cornstarch mixture
- Coat both sides evenly, then gently shake off any excess
- BEGINNER TIP: To test if the oil is hot enough, sprinkle a tiny bit of cornstarch into the pan – it should sizzle immediately
- Carefully place fish fillets in the hot pan, skin-side down if the skin is still on
- IMPORTANT: Don’t overcrowd the pan – leave at least 1 inch between fillets, cooking in batches if necessary
- Let fish cook undisturbed for 3-4 minutes (moving it too soon will cause sticking)
- Check the edge – it should be turning golden brown and crispy
- Using a fish spatula or tongs, carefully flip each fillet over
- BEGINNER TIP: If the fish resists flipping, it may need another 30 seconds to form a proper crust
- Cook for another 2-3 minutes on the second side
- The fish is done when it’s opaque throughout and flakes easily when tested with a fork
- If you have a food thermometer, the internal temperature should reach 145°F
- Transfer cooked fish to a clean plate and tent loosely with aluminum foil to keep warm
- Stir-fry the broccoli:
- As soon as you’ve flipped the fish, begin preparing the broccoli in the second pan
- Place your wok or second skillet on high heat
- Add remaining 2 tablespoons oil
- Wait about 30 seconds for oil to get very hot – it should shimmer
- Add the white parts of scallions, minced garlic, and grated ginger
- CAUTION: These aromatics may spatter when added to hot oil – stand back slightly
- Stir constantly for 30 seconds, using a wooden spoon or heat-resistant spatula
- BEGINNER TIP: Keep the ingredients moving to prevent burning the garlic
- Add broccoli florets to the pan
- Use the spatula to spread them out evenly in the pan
- Stir-fry continuously for 1 minute, tossing frequently
- Add 2 tablespoons water to the pan – be careful as it will create steam
- Immediately cover with a lid
- Reduce heat to medium-high
- Let broccoli steam for 2 minutes
- BEGINNER TIP: Set a timer to avoid overcooking
- Remove the lid (lift it away from you to direct steam away from your face)
- Return heat to high
- Stir-fry for another 1-2 minutes until broccoli is bright green and tender-crisp when pierced with a fork
- Season the broccoli:
- Pour the soy sauce mixture around the edge of the pan (not directly on the broccoli)
- If using red pepper flakes, add them now
- Toss everything together for 1 minute until the sauce reduces slightly and coats the broccoli
- Add 1 teaspoon sesame oil by drizzling it over the broccoli
- Toss once more to incorporate
- Turn off heat
- Taste a small piece of broccoli and add a bit more soy sauce if needed
Serving
- Plate your meal:
- Divide the broccoli stir-fry evenly among four plates, creating a bed for the fish
- Using a spatula, carefully place one fish fillet on top of each portion of broccoli
- BEGINNER TIP: Handle the fish gently as it may break apart if moved roughly
- Sprinkle the green parts of the scallions over each plate
- Cut lemon into wedges and place one wedge on each plate
- Serve immediately while hot
- Finishing touch:
- Instruct diners to squeeze fresh lemon juice over their fish just before eating
- BEGINNER TIP: Squeezing the lemon with the cut-side up prevents seeds from falling onto the food
Troubleshooting
Common Issues and Solutions
Problem: Fish sticks to the pan. Solution: Make sure your pan is properly heated before adding fish, and don’t try to flip it too early. When fish is properly seared, it will release from the pan naturally.
Problem: Broccoli is too crunchy. Solution: Add an extra tablespoon of water when steaming and increase covered cooking time by 1-2 minutes.
Problem: Broccoli is too soft. Solution: Reduce steaming time. Remember that broccoli will continue cooking slightly even after you remove it from heat.
Problem: Fish falls apart when flipping. Solution: Use a fish spatula or two spatulas to support the fillet when turning. Also, handle fish minimally during cooking.
Problem: Sauce is too thin. Solution: Mix ½ teaspoon cornstarch with 1 tablespoon water and add to the sauce during the final minute of cooking.
Problem: Garlic burns and tastes bitter. Solution: Lower the heat slightly when adding garlic and ginger, and keep stirring constantly.
Problem: Fish isn’t crispy enough. Solution: Make sure to pat the fish very dry before cooking, and ensure your oil is hot enough before adding the fish.
Variations & Substitutions
Make It Spicy
Add 1 sliced Thai chili or 1 tablespoon of chili-garlic sauce when stir-frying the garlic and ginger.
Honey-Ginger Version
Add 1 tablespoon honey to the soy sauce mixture for a sweet-savory glaze.
Lemon-Herb Fish
Before cooking, add 1 teaspoon dried herbs (thyme, oregano, or dill) to the fish seasoning.
Different Vegetables
Mix in sliced bell peppers, snap peas, or carrots with or instead of broccoli. Adjust cooking time as needed.
Dietary Adaptations
- Gluten-free: Use tamari instead of soy sauce
- Low-carb: Skip cornstarch and just pan-sear the fish with seasonings
- Dairy-free: This recipe is naturally dairy-free
Storage & Reheating
Storage
- Refrigeration: Store fish and broccoli separately in airtight containers for up to 2 days.
- Freezing: Not recommended as fish texture will deteriorate and broccoli will become mushy.
Reheating
- Fish: Reheat in a 275°F oven for 10-15 minutes until just warmed through to avoid drying out.
- Broccoli: Microwave for 1 minute or quickly stir-fry for 1-2 minutes until heated.
- Best practice: Consume leftovers within 24 hours for optimal quality.
Safety Notes & Tips
Food Safety
- Fish should reach an internal temperature of 145°F before serving
- Keep raw fish separate from other ingredients to prevent cross-contamination
- Wash hands thoroughly after handling raw fish
- Clean all surfaces that contacted raw fish with hot, soapy water before using them for other foods
- Don’t use the same plate or utensils for raw and cooked fish without washing them first
Cooking Tips
- Don’t overcrowd the pan when cooking fish – work in batches if needed
- Cut broccoli florets to similar sizes for even cooking
- Have all ingredients prepped before you start cooking since this recipe moves quickly
- For extra flavor, marinate fish in 1 tablespoon soy sauce and 1 teaspoon grated ginger for 15 minutes before cooking
- If cooking for children, reduce or omit the red pepper flakes
Meal Planning Ideas
- Prepare extra broccoli stir-fry to use in grain bowls later in the week
- This recipe works well for meal prep if you slightly undercook the broccoli
- Serve with steamed rice or cauliflower rice for a complete meal
- For a quick side, microwave frozen edamame for 3 minutes and sprinkle with salt
