Soy-glazed fish with stir-fry vegetables
4 serves
20 m
8 m
Ingredients
- 1½ tablespoons salt reduced soy sauce
- 2 teaspoons honey
- 2 teaspoons finely grated fresh ginger
- 1 clove garlic, crushed
- 2 tablespoons sunflower oil
- 4 x 175 g boneless fish fillets
- 1 large carrot, halved lengthways, thinly sliced
- 200 g baby green beans, ends trimmed
- 1 red capsicum, chopped
- 1 bunch baby bok choy, base trimmed, leaves halved lengthways
- 1 tablespoon sesame seeds, toasted
- 250 g pouch microwaveable brown rice
Method
Step 1
Combine soy sauce, honey, ginger and garlic in a small bowl.
Step 2
Heat 1 tablespoon oil in a large, non-stick frying pan over a medium-high heat. Add fish. Cook for about 3 minutes on each side, or until fish is lightly browned and just cooked through (flesh should flake easily when tested with a fork).
Step 3
Drizzle sauce mixture evenly over fish in pan. Simmer 1-2 minutes until sauce thickens to form a glaze.
Step 4
Meanwhile, heat remaining oil in a large wok. Add carrot. Stir-fry 2 minutes. Add beans and capsicum. Stir-fry a further 2 minutes. Add bok choy. Continue stir-frying until leaves are just wilted.
Step 5
Heat rice in microwave as directed on packaging.
Step 6
Divide stir-fry vegetables, rice and fish evenly between 4 serving plates. Sprinkle with sesame seeds.
Tips
- Cooking time will vary depending on thickness of fish fillets.
- For a change, replace fish with 4 x 175 g chicken breast steaks.
- Brown rice can be swapped with any wholegrain rice blend.
- To toast sesame seeds, stir in a small, dry frying pan over a medium heat until golden.
- Any boneless white fish fillets (with or without skin) would be suitable for this recipe. Try barramundi, blue-eye cod, ling or snapper.
