Soy-seared fish with ginger rice and Chinese greens
(at time of publication)
- 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
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)
Total fat 6g
–Saturated fat 1g
Dietary fibre 4g
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