Teriyaki Fish and Veggie Stir Fry

Updated: Jun 9

Are you into teriyaki sauce as much as I am?


I grew up in Federal Way, Washington where it's debatably the home of the best teriyaki in the state. I would probably hit up a teriyaki joint 1-3x a week during high school after soccer practice. It never got old to me.


When I started learning that healthy food makes my body feel and work better as an adult, the frequency of fast-food teriyaki meals lightened up exponentially.


Traditional teriyaki sauce is loaded with processed sugar and sodium, and offers very little nutrients.


But, my love for it runs deep, and now that I've become more confident in the kitchen, homemade teriyaki sauce that does offer health benefits is a staple.


This teriyaki fish and veggie stir fry recipe walks you through making the sauce, cooking the fish, sautéing the veggies and enjoying it alongside buckwheat noodles. However, this recipe is versatile. You could use the sauce for chicken, beef, salmon or even tofu! The veggies are of course interchangeable, and you can always go more classic with some regular rice.


And you know I can't put a recipe up here that doesn't support your gut!


This sauce has chickpea miso and apple cider vinegar, both fermented foods that contain probiotic bacteria. It also has fresh garlic and ginger, natural prebiotics, and is cooked up with fiber rich veggies. Even the buckwheat noodles get in on the gut supporting action with their prebiotic filled fiber. They are naturally gluten free, which you wouldn't think as they have "wheat" in their name, and are some of the quickest cooking noodles you can find!


Enjoy!




Teriyaki Fish and Veggie Stir Fry Recipe


Makes about 4 servings, takes about 30 minutes


Ingredients


Teriyaki Sauce

  • 2 cloves garlic, minced

  • 1 inch nob of ginger, peeled and minced

  • 1/2 cup tamari

  • 1 tablespoon chickpea miso paste or soy miso paste

  • 1/3 cup pure maple syrup

  • 1/4 cup coconut aminos

  • 3 tablespoons apple cider vinegar

  • 4 tablespoons avocado oil

  • Red pepper flakes, optional


  • 1 lb white fish of choice (I like cod or halibut)

  • 8 oz of buckwheat noodles

  • 4 cups veggies of choice, washed and chopped (I used 1 cup broccoli, 1 portobello mushroom, and about 1 cup of green beans)

  • Sesame seeds, optional


Instructions

  1. Preheat oven to 400 degrees. Prepare baking sheet with parchment paper.

  2. Combine all of the teriyaki sauce ingredients in a medium bowl and whisk until smooth. (You might have extra.)

  3. In a separate bowl, pour half of the sauce over the fish and let sit in marinade for 30 minutes or more, if possible. You can skip this step if needed.

  4. Place the fish skin side down (if it has it). Bake in the oven for 15-20 minutes or until the fish flakes easily. Remove from oven and let sit until ready to plate.

  5. While the fish is cooking, fill a medium-large pot with water and place over high heat until it boils. Add the buckwheat noodles and simmer according to package. When finished, drain in a colander and rinse under cold water for 30 seconds. Set off to the side.

  6. Warm a large pan over medium heat. Toss the veggies half of the remaining teriyaki sauce. Saute the veggies until tender. Toss the noodles in with the veggies until warmed back up.

  7. Plate the fish and noodle/veggie combo, pour remaining sauce over the veggie and noodles, and sprinkle with sesame seeds. Enjoy!