Which Fish Is Best for Stir Fry? the Quick Picks
Not all fish can survive the wok—and Jack found out the hard way. Here’s his tried-and-true guide to the best fish for stir fry (and which ones to avoid at all costs).
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Stir Fry
- Cuisine: Asian-Inspired
Ingredients
- Cod fillets
- Salmon (firm, skinless, cubed)
- Mahi-mahi
- Halibut
- Snapper
- Cooking oil (high smoke point like avocado or canola)
- Garlic, ginger, and lime
- Soy sauce, sesame oil, honey
- Chili flakes (optional)
- Vegetables: snap peas, bell peppers, carrots, green beans, zucchini
- Rice or noodles for serving
- Toasted sesame seeds, chopped scallions, or cilantro for garnish
Instructions
- Choose a firm fish like cod, salmon, mahi-mahi, halibut, or snapper. Avoid tilapia, catfish, and trout.
- Cut fish into 1 to 1½-inch cubes. Pat dry with paper towels to prevent sogginess.
- Optional: toss fish cubes lightly in cornstarch mixed with a little oil for better texture and hold.
- Heat your wok or skillet until very hot. Add oil and sear fish for 2–3 minutes per side. Remove and set aside.
- Stir fry vegetables separately until tender-crisp.
- Return fish to the pan, gently toss with sauce (ginger-soy, sesame-lime, or garlic-lime), and heat through for 1 minute.
- Serve immediately over jasmine rice, noodles, or in lettuce wraps.
- Garnish with sesame seeds, scallions, and lime if desired.
Notes
Fish for stir fry should be firm, not flaky. Cook fish separately from veggies and add sauce at the end for best results. Cod and mahi-mahi are Jack’s top picks for their versatility and structure.
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 5g
- Sodium: 750mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 75mg
Find it online: https://www.adorarecipes.com/which-fish-is-best-for-stir-fry/