Ingredients
- 1 Brown onion
- 2 cloves Garlic
- 1 Carrot
- 1 Courgette
- 1 cup Green beans
- 1 bunch Coriander
- 1 Spring onion
- 450 grams Crumbed hoki fillets frozen
- 2 tsp Sesame oil first
- 150 grams Jasmine rice pre-cooked or pouch
- 1 tbsp Oyster sauce
- 1 tbsp Soy sauce
- ½ tsp White pepper
- 40 grams Kewpie mayo or normal mayo
- 2 tsps Sesame oil second
- 1 tsp Sesame seeds
Instructions
PREP INGREDIENTS
- Preheat oven to 200°C for the fish. Peel and slice the onion into thin wedges. Peel and mince the garlic. Halve the carrot and courgette lengthwise, then thinly slice at an angle. Trim the beans, then halve. Roughly chop the coriander leaves, discarding the stems. Slice the spring onion.
COOK THE FISH
- Place the crumbed fish fillets on a lined baking tray and bake according to packet directions.
STIR-FRY VEGGIES
- Heat the first measure of oil in a large deep frypan over high heat until hot. Stir-fry the onion and garlic for 2 mins, or until starting to soften. Then add the carrot and beans and stir-fry for 2-3 mins. Add the courgette and stir-fry for 2-3 mins, until all the vegetables are just tender.
COOK RICE & SAUCE
- Add the rice, oyster sauce, soy sauce, the second measure of sesame oil and white pepper (if using). Cook for 2 mins, until the liquid evaporates. Add the spring onion and stir into the rice. Remove from heat.
TO SERVE
- Divide the stir-fried rice between plates and top with crumbed hoki fillet. Sprinkle over the sesame seeds and drizzle with Japanese mayo.
Nutrition
Calories: 547kcal | Carbohydrates: 40g | Protein: 19g | Fat: 26g | Saturated Fat: 4g | Cholesterol: 21mg | Sodium: 805mg | Potassium: 361mg | Fiber: 3g | Sugar: 7g | Calcium: 52mg | Iron: 1mg
Dietary note: Be sure to check the label and ensure the ingredients match your dietary requirements/preferences.
Ingredients note: Nutritional information is an estimate based on average ingredients by all brands.
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