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Basa with brown rice and green beans recipe

Basa with brown rice and green beans recipe

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In partnership with British Heart Foundation

If you're looking for healthy fish recipes, basa fillets are a great, budget-friendly option. This fresh and fragrant dinner for two is full of interesting flavours and textures, and provides 2 of your 5-a-day. It's on the table in 30 minutes, so perfect for those busy weeknights! See method

Ingredients

  • 140g brown rice
  • 1 tsp reduced-salt soy sauce
  • 1 tsp sesame oil
  • 1 lime, ½ juiced, ½ sliced into rounds
  • 1 garlic clove, minced
  • 6cm piece fresh ginger, 1cm minced, 5cm peeled and cut into matchsticks
  • 2 red chillies, deseeded, 1 minced, 1 thinly sliced into matchsticks
  • 30g fresh coriander
  • 100g bunch spring onions, trimmed
  • 250g pack 2 skinless & boneless basa fillets
  • 160g green beans, trimmed
2 of your 5-a-day and high in protein, which supports the maintenance of normal bones

Each serving contains

  • Energy

    1790kj
    426kcal     21%

  • Fat

    7g 10%

  • Saturates

    2g 10%

  • Sugars

    5g 6%

  • Salt

    0.6g 10%

of the reference intake
Carbohydrate 54.2g Protein 32.2g Fibre 7.5g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Cook the rice to pack instructions. Mix the soy sauce, sesame oil, lime juice, garlic and minced ginger and minced chilli; set aside.
  2. Meanwhile, lay a piece of foil on a baking tray. Put the coriander, spring onions, remaining ginger and chilli on the foil; top with the basa fillets and lime slices. Add 2 tbsp water, then fold the foil into a parcel; bake for 10-12 mins until the fish is cooked.
  3. Boil the green beans for 2-3 mins until just tender.
  4. Divide the rice and beans between plates; top with the fish and juices. Drizzle over the sauce.

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