Soy-seared fish with ginger rice and Chinese greens
Serves: 2
Time to make: 25 mins
Total cost: $6.00 / $3.00 per serve
(at time of publication)
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
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 354cal
-
Kilojoules 1482kJ
-
Protein 30g
-
Total fat 6g
-
–Saturated fat 1g
-
Carbohydrates 47g
-
–Sugars 4g
-
Dietary fibre 4g
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Sodium 620mg
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Calcium 90mg
-
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
