Satay-baked fish with stir-fried greens

This Asian-style, low-calorie meal is simply delicious and ready in 20 minutes. Our healthier satay marinade is incredibly versatile and can be used as a dip, a dressing or in this case, a marinade for the fish.

Serves: 4

Time to make: 20 mins , plus 30 mins marinating

Ingredients

More weights & measures

Satay marinade
1 teaspoon curry powder
2 tablespoons no-added-salt crunchy peanut butter
1 tablespoon mirin
1 tablespoon reduced-salt soy sauce
2 teaspoons lemon juice

4 x 150g firm white fish fillets
1 tablespoon olive oil
400g snow peas, trimmed
2 bunches baby bok choy, trimmed, quartered lengthways
2 teaspoons reduced-salt soy sauce
3 cups steamed quinoa, to serve
lemon wedges, to serve

Instructions

Stay Awake

1 Preheat oven to 180°C. Line a baking tray with baking paper or foil. Set a wire rack over tray.

2 Make satay marinade: whisk all ingredients in a small bowl until smooth. Arrange fish in a shallow glass or ceramic dish in a single layer; add marinade and turn fish to coat. Cover dish and place in fridge to marinate for 30 minutes.

3 Drain fish of excess marinade and place on prepared wire rack; bake for 10–12 minutes, or until cooked through and golden.

4 Meanwhile, heat olive oil in a wok over high heat. Add snow peas with 2 tablespoons water; stir-fry for 2 minutes. Add bok choy and stir-fry for 1–2 minutes, or until just tender. Add extra
soy sauce and toss.

5 Serve fish with stir-fried greens, quinoa and lemon wedges.

Variations

Make it gluten free: Use gluten-free soy sauce and check curry powder and mirin are gluten free.

HFG tip

Use a firm fish, such as gurnard or tarakihi.

Nutrition Info (per serve)

Calories 385 cal

Kilojoules 1610 kJ

Protein 39 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 30 g

Sugar 7 g

Dietary fibre 8 g

Sodium 360 mg

Calcium 170 mg

Iron 5.5 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.