Japanese teriyaki fish

Photographer: Mark O'Meara

Tasty Japanese-style teriyaki fish is an quick and easy weeknight family meal. This recipe is dairy free with a gluten-free option too

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

500g firm white fish, cut into large pieces
2 tablespoons store-bought teriyaki sauce
400g fresh or frozen stir-fry vegetables (such as carrots, broccoli, courgettezucchiniX, onion, red capsicum, snow peas)
3 cups button mushrooms, trimmed and halved
½ cup reduced-salt vegetable stock
2 x 250g pouches steamed brown rice, heated as directed
2 tablespoons rice wine vinegar
2 tablespoons rice seasoning (see tips)
lemon wedges, to serve

Instructions

Stay Awake

1 In a bowl, place fish pieces and teriyaki sauce. Stand for 5 minutes.

2 Spray a deep non-stick frying pan with olive oil and set over a medium-high heat. Add fish and marinade and cook for 4 minutes, or until fish is opaque and cooked through. Remove fish from the pan. Cover to keep warm.

3 Reheat the pan, add vegetables, mushrooms and stock. Cook, stirring occasionally, for 4-5 minutes, or until veges are tender.

4 In a bowl, combine rice, rice wine vinegar and rice seasoning.

5 Divide rice among 4 plates and top with vegetables and fish. Serve with lemon wedges.

Variations

Make it gluten free: Check teriyaki sauce and stock are gluten free.

HFG tip

You can buy rice seasoning from supermarkets and Asian grocery stores.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 425 cal

Kilojoules 1780 kJ

Protein 31 g

Total fat 8 g

Saturated fat 1 g

Carbohydrates 55 g

Sugar 8 g

Dietary fibre 7 g

Sodium 510 mg

Calcium 50 mg

Iron 2 mg

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.