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Soy-glazed fish with stir-fry vegetables
heartfoundation.org.au|Helpline 13 11 12

Soy-glazed fish with stir-fry vegetables

8 minutes (20 minutes)
Serves 4
  • 1½ tablespoons salt reduced soy sauce
  • 2 teaspoons honey
  • 2 teaspoons finely grated fresh ginger
  • 1 clove garlic, crushed
  • 2 tablespoons sunflower oil
  • 4 x 175g boneless fish fillets
  • 1 large carrot, halved lengthways, thinly sliced
  • 200g baby green beans, ends trimmed
  • 1 red capsicum, chopped
  • 1 bunch baby bok choy, base trimmed, leaves halved lengthways
  • 1 tablespoon sesame seeds, toasted
  • 250g pouch microwaveable brown rice
  1. Combine soy sauce, honey, ginger and garlic in a small bowl.
  2. Heat 1 tablespoon oil in a large, non-stick frying pan over a medium-high heat. Add fish. Cook for about 3 minutes on each side, or until fish is lightly browned and just cooked through (flesh should flake easily when tested with a fork).
  3. Drizzle sauce mixture evenly over fish in pan. Simmer 1-2 minutes until sauce thickens to form a glaze.
  4. Meanwhile, heat remaining oil in a large wok. Add carrot. Stir-fry 2 minutes. Add beans and capsicum. Stir-fry a further 2 minutes. Add bok choy. Continue stir-frying until leaves are just wilted.
  5. Heat rice in microwave as directed on packaging.
  6. Divide stir-fry vegetables, rice and fish evenly between 4 serving plates. Sprinkle with sesame seeds.

Tips

  • Cooking time will vary depending on thickness of fish fillets.
  • For a change, replace fish with 4 x 175g chicken breast steaks.
  • Brown rice can be swapped with any wholegrain rice blend.
  • To toast sesame seeds, stir in a small, dry frying pan over a medium heat until golden.
  • Any boneless white fish fillets (with or without skin) would be suitable for this recipe. Try barramundi, blue-eye cod, ling or snapper.

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