I am
Show me:
Show me:
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
Any boneless white fish fillets (with or without skin) would be suitable for this recipe.
  • 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.

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Risk factors for women

Risk factors for women

Risk factors for women

In Australia, 90% of women have one risk factor for heart disease, and 50% have two or more. ...

Find a cardiac rehabilitation service near you

Find a cardiac rehabilitation service near you

This cardiac services directory presents information on cardiac rehab programs offered across Australia....

Sit less, move more

Sit less, move more

Sit less, move more

You may be surprised to know that on average, adults sit for nine hours a day....

Smoking and your heart

Smoking and your heart

Smoking and your heart

Understand how smoking can impact your heart health. ...

Healthy eating to protect your heart

Healthy eating to protect your heart

Healthy eating to protect your heart

What does a heart-friendly diet look like?...

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

Running has been an important part of Boyd's life, so imagine his shock when a heart condition he had never heard of threatened to put a stop to it. ...

Breakfast recipes

Breakfast recipes

Breakfast recipes

Heart healthy breakfasts to start your day right...

Gerry had heart attack warning signs on his dream holiday.

Gerry had heart attack warning signs on his dream holiday.

Gerry had heart attack warning signs on his dream holiday.

I’d always thought of myself as fairly fit; I swam a lot, and did ‘soft running’, a combination of running and walking. ...

The one that took Jan’s breath away

The one that took Jan’s breath away

The one that took Jan’s breath away

Open heart surgery to treat damaged heart valves has improved Jan's overall health....

What is a healthy body weight?

What is a healthy body weight?

What is a healthy body weight?

Find out what a healthy body weight is and the steps you can take to achieve it. ...

Supporting Young Hearts

Supporting Young Hearts

Supporting Young Hearts

Advice from young people living with a heart condition....

Diabetes and heart disease

Diabetes and heart disease

Diabetes and heart disease

Diabetes is an ongoing health condition where your body’s usual ways of controlling your blood sugar, or blood glucose levels, don’t work properly. ...

Christmas recipes

Christmas recipes

Christmas recipes

Find heart healthy festive recipes. ...

What is heart valve disease?

What is heart valve disease?

What is heart valve disease?

Heart valve disease means that your heart valve or valves don't open or close properly....

Snack recipes

Snack recipes

Snack recipes

Search for healthy snack ideas...

What is atrial fibrillation?

What is atrial fibrillation?

What is atrial fibrillation?

Atrial fibrillation is a type of arrhythmia where your heart beats irregularly and fast....

Medical tests for heart disease

Medical tests for heart disease

Medical tests for heart disease

Learn about the common tests your doctor may want you to have to diagnose your heart condition....

What is angina?

What is angina?

What is angina?

Angina is a type of chest pain or discomfort that’s a symptom of an underlying heart problem, usually coronary heart disease (CHD)....

Wholegrains and heart health

Wholegrains and heart health

Wholegrains and heart health

All you need to know about wholegrains to put you on the right track...

Fit, active and healthy – Sharon wasn’t expecting a heart attack

Fit, active and healthy – Sharon wasn’t expecting a heart attack

Fit, active and healthy – Sharon wasn’t expecting a heart attack

Fit, active and healthy, Sharon wasn’t expecting a heart attack. However, after experiencing a ‘widow maker’, she counts herself lucky....

Stay informed about COVID-19

Stay informed about COVID-19

Stay informed about COVID-19

If you have heart disease, you are more vulnerable to severe complications....

Physical activity after a heart attack

Physical activity after a heart attack

Physical activity after a heart attack

Discover what you need to know about being active after a heart attack....

9 food and heart health myths, busted

9 food and heart health myths, busted

9 food and heart health myths, busted

Let’s dive into nine common food and health myths and the facts behind them....

10 ways to get the right balance of fats 

10 ways to get the right balance of fats 

10 ways to get the right balance of fats 

Getting the right balance of fats in your diet can improve your heart health....

Long-term recovery after a heart attack

Long-term recovery after a heart attack

Long-term recovery after a heart attack

Information to help you adjust to what could be the 'new normal'...

Dinner recipes

Dinner recipes

Dinner recipes

Search our heart healthy dinner recipes for tonights main meal...

Salad recipes

Salad recipes

Salad recipes

Search through our tasty salad recipes...