Soy-seared fish with ginger rice and Chinese greens

Serves: 2

Time to make: 25 mins

Ingredients

½ cup long grain rice
2 x 150g white fish
olive spray oil
2 tablespoons salt-reduced soy sauce
1 bunch green beans, sliced
200g (1 large bunch) gai lan or other Chinese greens
1 teaspoon thinly sliced fresh ginger
sesame seeds, to serve

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Instructions

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1 Cook rice following packet directions. Drain and set aside, keeping warm.

2 Heat a large, heavy-based frying pan until hot. Spray both sides of the tuna with oil then cook, turning once, for 2 minutes on each side. Add soy sauce to pan. Gently but quickly turn fish to coat both sides as the sauce forms a glaze. Remove fish from pan.

3 Add beans and Chinese greens to pan and toss for 2-3 minutes, or until wilted.

4 Stir ginger into warm rice. Divide between serving plates. Arrange fish on rice. Sprinkle fish with sesame seeds.

Nutrition Info (per serve)

Calories 354 cal

Kilojoules 1482 kJ

Protein 30 g

Total fat 6 g

Saturated fat 1 g

Carbohydrates 47 g

Sugar 4 g

Dietary fibre 4 g

Sodium 620 mg

Calcium 90 mg

Iron 2.5 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.