2 ratingsRate

Satay-baked fish with stir-fried greens

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

See favs

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

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 385cal

Kilojoules 1610kJ

Protein 39g

Total fat 10g

–Saturated fat 2g

Carbohydrates 30g

–Sugars 7g

Dietary fibre 8g

Sodium 360mg

Calcium 170mg

Iron 5.5mg

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.

Save to favs/meal planning

Log in now in to enjoy this feature

See favs PRINT