Teriyaki Glazed Basa
with broccoli and garlic riceCalories
:
620 kcalProtein
:
35.5g proteinTotal
:
25 minutesDifficulty
:
EasyQuick
Calorie Smart
Protein Rich
Allergens:
- Fish
- Sesame
- Cereals containing gluten
- Soya
- Wheat
- Soya
- May contain traces of allergens
A recipe conveniently customised just to your liking.
Ingredients
Serving amount
240 grams
Basa
(Contains: Fish)
2 unit(s)
Garlic
150 grams
Rice
1 unit(s)
Broccoli
20 milliliter(s)
Sesame Oil
(Contains: Sesame)
10 grams
Sesame Seeds
(Contains: Sesame)
1 sachet(s)
Teriyaki Sauce
(Contains: Cereals containing gluten, Soya, Wheat May be present: Soya)
Not included in your delivery
¼ tsp
Salt
to taste
Oil
to taste
Butter
to taste
Salt
to taste
Pepper
to taste
Water
Nutrition Values
Energy (kJ)2595 kJ
Energy (kcal)620 kcal
Fat17.7 g
of which saturates2.7 g
Carbohydrate84.5 g
of which sugars11.3 g
Dietary Fiber4.9 g
Protein35.5 g
Salt2.8 g
Potassium283.8 mg
Calcium47.5 mg
Iron0.8 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Grater
•Baking Sheet with Baking Paper
•Pan with Lid
•Pot with Lid
Cooking steps
1
- Preheat the oven to 220°C/200°C fan/gas mark 7.
- Peel and grate the garlic (or use a garlic press).
- Rinse the rice to remove excess starch. Place a pot over medium-high heat with 1 tbsp butter (per 2P).
- Once hot, fry the garlic for 1 min then add rice, 1⁄4 tsp salt (per 2P) and 300ml water (per 2P).
- Bring to the boil then lower heat to medium, cover and cook for 10 mins. Remove from heat and keep covered until ready to serve (the rice will continue to cook in its own steam).
2
- Meanwhile, lay the basa, onto a lined baking tray. IMPORTANT: Wash your hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
- Season with salt and pepper.
- Once the oven is hot, roast the basa on the top shelf until cooked through, 10-15 mins.
3
- Meanwhile, trim the tip of the broccoli. Cut head into florets and stem into 2cm pieces.
- Place a pan over high heat with a drizzle of oil.
- Once hot, fry the broccoli for 2-3 mins then add a splash of water and immediately cover with a lid or some foil.
- Cook until the broccoli is tender, 4-5 mins.
- Once cooked, transfer to a bowl and stir through half the sesame oil. Season with salt and pepper, cover to keep warm and set aside.
4
- Return the pan to medium heat.
- Pour the teriyaki sauce, 25ml water (per 2P), half the sesame seeds and remaining sesame oil into the pan.
- Stir together and cook until warmed through, 1-2 mins.
- Loosen the sauce with another splash of water if you feel it's too thick.
5
- Once the fish is cooked, carefully add it to the pan (reheat the sauce first if needed).
- Turn the basa to coat in the glaze.
6
- When everything is ready, fluff up the garlic rice with a fork and divide between plates.
- Top with the teriyaki basa, spooning over any sauce left in the pan.
- Sprinkle over the remaining sesame seeds.
- Serve the broccoli alongside.
