![Chilli and Miso Glazed Fish with Sesame Sautéed Broccoli and Soba Noodles](https://recipe-images-cdn.mfb.nz/Medium/5bdca260-2079-4e7b-8e14-4cb4cd0a8e2c.jpg/)
Chilli and Miso Glazed Fish with Sesame Sautéed Broccoli and Soba Noodles
Ready in 25 minutes
• Serves 2-3
This dish most recently appeared in My Gourmet (4 Nights For 2) on Sunday, June 26, 2016.
This dish most recently appeared in My Gourmet (4 Nights For 2) on Sunday, June 26, 2016.
Miso glaze is a delicious 'umami' flavour.
Ingredients
CHILLI AND MISO GLAZED FISH
- 300g fish fillets
- 1½ tablespoons white miso paste
- 1 tablespoon sweet chilli sauce
- 2 teaspoons sesame oil
- 1 teaspoon hot water
SESAME SAUTÉED BROCCOLI AND SOBA NOODLES
- 250g broccolini, ends trimmed
- 200g soba noodles
- 2–3 spring onions, white part only, thinly sliced
- ½ bag baby spinach leaves
DRESSING
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar (or other white vinegar)
- 1 teaspoon sesame oil
- 1 teaspoon brown sugar
- Juice of 1 lemon
TO SERVE
- 2–3 spring onions, green part only, thinly sliced
- 30g mixed sesame seeds
Steps
-
oven grill to high and position rack about 10cm from the top of the oven. Line an oven tray with baking paper. Bring a medium pot of salted water to the boil.
-
Pat fish dry, remove any remaining scales or bones and cut larger fillets in half. Place in a single layer on prepared tray. In a bowl, combine all remaining chilli and miso glazed fish ingredients and mix well. Use back of a spoon to smear mixture evenly over top side of fish. Set aside.
-
Cook broccolini in boiling water for 2–3 minutes until just tender. Use tongs to remove and set aside. Cook noodles in pot of boiling water for about 2 minutes, or until just tender. Drain and run under a cold water to stop the cooking process. Drain well and set aside.
-
Grill fish for 3–4 minutes, or until just cooked (watch carefully so it doesn’t burn).
-
Mix all dressing ingredients together in a bowl. Heat a drizzle of oil in a wok or large fry-pan on a high heat. Add white part of spring onion and fry for 30 seconds. Add broccolini, spinach, cooked noodles and dressing to pan. Toss to combine then turn off heat. Season with salt and pepper.
-
divide noodles and vegetables between plates and top with fish. Garnish with green part of spring onions and sesame seeds.
Nutritional Information
Energy |
2501 kj 598 kcal |
---|---|
Protein | 44.5g |
Carbohydrate | 68.5g |
Fat | 15.1g |