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Sticky soy-glazed fish recipe

Sticky soy-glazed fish recipe

32 ratings

Created by The Tesco Real Food team

Use whatever fish you fancy in this recipe. Make a sticky marinade with soy sauce and ginger, then serve with fluffy rice and colourful veg. See method

  • Serves 4
  • 5 mins to prepare and 15 mins to cook
  • 423 calories / serving
  • Healthy
  • Dairy-free

Ingredients

  • 300g long-grain rice, washed
  • 4 tbsp reduced-salt soy sauce
  • 15g fresh ginger, grated
  • 2 tsp caster or granulated sugar
  • ½ Savoy cabbage, cored and finely shredded
  • ½ small red onion, finely sliced
  • 1 carrot, peeled and finely shredded or grated
  • 1 lime, juiced​
  • 2 tsp olive oil, plus 1 tsp for brushing
  • 520g pack frozen fish fillets
1 of your 5-a-day and high in protein

Each serving contains

  • Energy

    1785kj
    423kcal     21%

  • Fat

    6g 8%

  • Saturates

    1g 5%

  • Sugars

    9g 10%

  • Salt

    1.5g 25%

of the reference intake
Carbohydrate 68.1g Protein 21.7g Fibre 4.9g

Method

  1. Cook the rice to pack instructions. Meanwhile, put the soy sauce, ginger and sugar in a small pan and simmer over a medium-low heat for 5 mins until it resembles a thin syrup and is reduced by half.
  2. Put the cabbage, onion and carrot in a bowl, add the lime juice, drizzle in 2 tsp olive oil and add a pinch of salt; toss well and set aside.
  3. Heat the grill to high. Brush a shallow baking tray or grill tray with a little oil, add the fish and grill for 6-8 mins until defrosted but not cooked through. Drain any water from the tray and remove tails from the fish. Brush over the soy glaze. Grill for 3-4 mins until the fish is cooked, flaking when pressed gently, and the glaze is sticky.
  4. Fluff up the rice with a fork and serve with the lime slaw and the fish, spooning any glaze over the rice.

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