Miso fish tray bake

Author: Megan Cameron-Lee

Photographer: Mark O'Meara

First published: Aug 2017

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

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.

Make it gluten free: Use gluten-free soy sauce and check stock and miso are gluten free.

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.

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