Crispy Fish with Green Rice and Herb Salsa
Ready in 30 minutes
• Serves 4
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, March 11, 2018.
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, March 11, 2018.
Keep green rice ingredients separate for fussy foodies.
Ingredients
Green Rice
- 1½ cups Japanese brown rice
- 2 cups water
- 1 baby bok choy, end trimmed 1cm, thinly sliced, leaves and stalks separated
- 1 courgette
- 1/3 bag baby spinach
- 1-2 teaspoons soy sauce
- ¼-½ teaspoon sesame oil (optional)
¼-½ teaspoon sesame oil (optional)
- 450g fish fillets
- ¼ cup flour
To Serve
- 1 pottle herb salsa (optional, adults)
- ½ lemon, cut into wedges
Steps
-
Prepare bok choy and lemon. Combine rice and water in a small pot and bring to the boil. As soon as it boils, cover with a tight-fitting lid and reduce to lowest heat to cook for 15 minutes. Turn off heat, add bok choy stalks and leave to steam, still covered, for a further 8 minutes. Do not lift lid during cooking.
-
While rice cooks, grate courgette and thinly slice baby spinach. Set aside.
-
Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and season.
-
When rice has about 5 minutes remaining, heat a drizzle of oil in a large fry-pan (preferably non-stick) on medium-high heat. Lightly dust fish with flour and cook for 1–2 minutes each side, until just cooked through and crispy.
-
Fluff up rice with a fork and toss with all remaining green rice ingredients. Season to taste.
-
To serve, divide green rice between plates. Top with crispy fish, a dollop of herb salsa (if using) and a wedge of lemon.
Nutritional Information
| Energy |
1895 kj 453 kcal |
|---|---|
| Protein | 27.4g |
| Carbohydrate | 58.7g |
| Fat | 12.1g |