Coconut soy baked fish with veges and rice

Author: Rebecca Johnston

First published: Oct 2016

Serves: 4

Time to make: 40 mins

Total cost: $27.60 / $6.90 per serve

(at time of publication)

Ingredients

More weights & measures

⅓ cup light coconut milk
1 tablespoon reduced-salt soy sauce
1 teaspoon grated fresh ginger
½ teaspoon lemongrass paste
4 x 120g terakihi fillets
2 spring onions, chopped (reserve green part for garnish)
1 cup green beans, ends trimmed, cut in thirds
3 carrots, peeled and cut into thin sticks
1 cup baby spinach leaves
pinch of salt
freshly ground black pepper
2 tablespoons black and white sesame seeds
To serve
2 cups cooked brown rice
3 cups broccoli florets, cooked

Instructions

1 Heat oven to 200°C. Place coconut milk, soy sauce, ginger and lemongrass in a small bowl and mix well to combine.

2 Place four 20 x 20cm pieces of tin foil on bench. Place a piece of fish on each and top with white part of spring onion, beans and carrot. Pour quarter of the coconut soy sauce over each piece of fish and top with a quarter of the spinach. Season.

3 Fold foil to enclose and place parcels on baking tray. Bake for 15—18 minutes, or until cooked to your liking.

4 Place fish, veges and sauce onto plates, sprinkle with the green part of the spring onion and sesame seeds. Serve hot brown rice and broccoli on the side.

Variations

Make it gluten free: Check soy sauce is gluten free.
Make it low FODMAP: Only use green part of spring onion.

HFG tip

For a meal for one, serve one portion of fish and sauce mix (freeze the rest of the sauce in an ice cube tray). Serve with half a spring onion, 1 carrot, 1/4 cup green beans and spinach leaves.

Nutrition Info (per serve)

Calories 357cal

Kilojoules 1500kJ

Protein 29g

Total fat 6g

–Saturated fat 2g

Carbohydrates 40g

–Sugars 10g

Dietary fibre 8g

Sodium 410mg

Calcium 150mg

Iron 3mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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