Miso fish tray bake
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)
Kilojoules 1670kJ
Calories 400cal
Protein 35g
Total fat 8g
–Saturated fat 1g
Carbohydrates 45g
–Sugars 7g
Dietary fibre 7g
Sodium 400mg
Calcium 100mg
Iron 2.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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