Soy-seared fish with ginger rice and Chinese greens
Nutrition Info.(per serve)
- 1/2 cup long grain rice
- 2 x 150g white fish
- olive oil spray
- 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
Total fat 6g
Saturated fat 1g
Dietary fibre 4g
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.
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