Miso fish tray bake
Fish and miso are a wonderful flavour combination in this low-calorie meal that is ready in 20 minutes.
Serves: 4
Time to make: 20 mins
Total cost: $22.56 / $5.64 per serve
(at time of publication)
Ingredients
- 1 bunch broccolini, cut in half lengthways, then crossways, or 3 cups broccoli florets
- 2 medium carrots, halved lengthways, thinly sliced
- 2 cups shredded red cabbage
- 2 teaspoons reduced-salt soy sauce
- ½ teaspoon reduced-salt chicken stock powder
- 1-2 tablespoons finely grated fresh ginger
- 2 teaspoons miso paste
- 2 teaspoons olive oil
- 600g white fish fillets
- 2 x 250g packets microwaveable brown rice
Instructions
- Preheat the oven to 200°C and line a large baking dish with baking paper.
- Spread veges over base of baking dish. Toss with soy sauce, stock powder dissolved in 1/4 cup of hot water and ginger. Bake for 10 minutes, or until vegetables just start to soften.
- Mix miso paste with olive oil and rub over fish fillets. Place fish on top of vegetables and bake for a further 10–15 minutes, or until cooked through.
- Meanwhile, heat rice according to packet instructions to serve with fish and vegetables.
Variations
Make it gluten free: Use gluten-free soy sauce and check stock and miso are gluten free.
Nutrition Info (per serve)
-
Calories 400cal
-
Kilojoules 1670kJ
-
Protein 35g
-
Total fat 8g
-
–Saturated fat 1g
-
Carbohydrates 45g
-
–Sugars 7g
-
Dietary fibre 7g
-
Sodium 400mg
-
Calcium 100mg
-
Iron 2.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
