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Grilled teriyaki fish with veg and noodles recipe

Grilled teriyaki fish with veg and noodles recipe

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Sweet and sticky, teriyaki sauce is the perfect flavour pairing for light and delicate white fish. Grilling the fish with the glaze gives the fillet a super caramelised finish – a perfect texture contrast to the tender veggies and noodles. Ready in just 25 minutes, bringing Japanese flavours to your dinner table has never been easier. See method

  • Serves 4
  • Takes 25 mins plus defrosting
  • 322 calories / serving
  • Healthy

Ingredients

  • 3 tbsp reduced-salt soy sauce
  • 2 tbsp honey
  • 3cm piece ginger (about 20g), ½ finely grated, ½ finely sliced into matchsticks
  • 2 garlic cloves, crushed
  • 4 white fish fillets, defrosted
  • 2 tbsp vegetable oil, plus 1 tsp for greasing
  • 250g medium egg noodles
  • 400g frozen broccoli
  • ½ red onion, sliced
  • 2 peppers, deseeded and sliced
  • 3 spring onions, whites and greens separated and sliced
  • 1 lime, juiced
If you haven't got any egg noodles, try using pasta like spaghetti instead

Each serving contains

  • Energy

    1355kj
    322kcal
    16%
  • Fat

    10g 15%
  • Saturates

    2g 8%
  • Sugars

    14g 15%
  • Salt

    1g 16%

of the reference intake
Carbohydrate 31.8g Protein 26.3g Fibre 6.1g

Method

  1. Put 2 tbsp soy sauce, the honey, grated ginger and half the garlic in a small pan and simmer over a low heat for 3-4 mins until glossy and thickened slightly.
  2. Preheat the grill to medium-high. Pat the fish dry, then transfer to a foil-lined, lightly oiled baking sheet. Brush with half the sauce and grill for 5 mins. Brush with the remaining sauce and grill for 5 mins more until cooked through.
  3. Meanwhile, cook the noodles to pack instructions. Add the broccoli for the last 1-2 mins of cooking, then drain. Halve the florets if large.
  4. Heat 2 tbsp oil in a wok or deep frying pan over a high heat. Add the red onion and peppers and stir-fry for 5 mins, then stir in the ginger matchsticks, remaining garlic and spring onion whites. Fry for 1 min, then toss in the noodles and broccoli. Stir-fry for 1-2 mins, mixing well. Stir in the lime juice and 1 tbsp soy sauce, then serve with the teriyaki fish and spring onion greens.

See more Fish recipes

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