The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Chinese-style glazed cod with stir-fry veg
Cod fillets are glazed with soy and oyster sauce, then gently charred under the grill. It’s flaked over stir-fried broccoli, pepper and spring onions, with plenty of garlic, ginger, chilli and more oyster sauce, then served with rice. The of-fish-ial verdict? Delish!
SWK: Source of fibre
SWK: High protein
Plants 4
highly rated
Serving size
Ingredients
- 0.5 tsp chilli flakes (use half)
- 1 tbsp balsamic vinegar (Sulphites) (Wine vinegar (Sulphites), cooked grape must (27%))
- 2 skinless cod fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 1 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 140g basmati rice
- 1 onion
- 1 pepper
- 2 garlic clove
- 4cm fresh ginger
- 180g Tenderstem broccoli
- 4 spring onion
- 2 tbsp vegan oyster sauce (Wheat, Soya) (Soy Sauce (Water, SOYA Beans, WHEAT, Salt, Alcohol (Ethanol)), Water, Yeast Extract Powder (Yeast Extract, Salt), Cornflour, Shiitake Mushroom Powder, Citric Acid.)
Nutritional Information
Calories: 456
Protein: 37g
Carbs: 77g
Fat: 2.2g
Ingredients
- 280g basmati rice
- 2 onion
- 2 pepper
- 4 garlic clove
- 8cm fresh ginger
- 240g Tenderstem broccoli
- 8 spring onion
- 4 skinless cod fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 2 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 3 tbsp vegan oyster sauce (Wheat, Soya) (Soy Sauce (Water, SOYA Beans, WHEAT, Salt, Alcohol (Ethanol)), Water, Yeast Extract Powder (Yeast Extract, Salt), Cornflour, Shiitake Mushroom Powder, Citric Acid.)
- ½ tsp chilli flakes
- 2 tbsp balsamic vinegar (Sulphites) (Wine vinegar (Sulphites), cooked grape must (27%))
Nutritional Information
Calories: 440
Protein: 36g
Carbs: 74g
Fat: 2.1g
Chinese-style glazed cod with stir-fry veg
Cod fillets are glazed with soy and oyster sauce, then gently charred under the grill. It’s flaked over stir-fried broccoli, pepper and spring onions, with plenty of garlic, ginger, chilli and more oyster sauce, then served with rice. The of-fish-ial verdict? Delish!
Cook time:
30 mins
Cuisine:
Chinese
Food group:
Fish
Allergens: Sulphites, Fish, Soya, Wheat
Cooking Instructions
Boil the rice
- Cook the rice in boiling water for 10-12 mins, then drain and keep warm.
Slice & grate
- Meanwhile, peel the onions and cut each into 8 wedges, and deseed the peppers and slice into thick strips. Peel and crush the garlic, and finely grate the ginger.
- Trim the broccoli and cut into thirds. Chop three-quarters of the spring onions into 2cm pieces, then thinly slice the rest and set aside.
Grill your cod
- Heat your grill to high.
- Put the cod on a baking tray lined with foil, drizzle over half the tamari and half the oyster sauce and spritz with cooking spray. Grill for 10-12 mins until cooked through, flaking and beginning to blacken.
Bring the zing!
- At the same time, spritz a large non-stick frying pan with cooking spray and put it over a medium-high heat. Tip in the onions, peppers and roughly chopped spring onions along with a splash of water, and cook for 2-3 mins.
- Add the broccoli and cook for 3-4 mins, then stir in the garlic, ginger and half the chilli flakes sachet (all of it for 4 portions), to taste. Cook for 2 mins.
- Sprinkle in the vinegar, and the remaining tamari and oyster sauce. Cook for 3-4 mins, stirring to coat everything, until the sauce reduces slightly (add a splash of water to thin it if you need to).
Plate up
- Serve the cod and stir-fry on a bed of rice, then scatter over the thinly sliced spring onions.