Serve the aromatic fish with bok choy and rice for a complete, family-friendly meal.
Ingredients
- 1 cup Massel vegetable liquid stock (see Notes)
- 1/2 cup fresh orange juice
- 1 small red chilli, deseeded, chopped
- 1/4 cup dark soy sauce
- 1 tablespoon rice wine vinegar
- 1 tablespoon honey
- 1 star anise
- 4 x 175g blue-eye fillets
- 6 small bok choy, halved lengthways
- Coriander leaves, to serve
- Steamed jasmine rice, to serve
Method
- Step 1Preheat oven to 160°C. Combine stock, orange juice, chilli, soy sauce, rice wine vinegar, honey and star anise in a shallow frying pan over medium-high heat. Bring to the boil.
- Step 2Add fish to frying pan. Reduce heat to low. Cover and cook for 5 minutes. Remove fish to a baking tray. Cover and keep warm in oven.
- Step 3Increase stovetop heat to medium-high. Simmer orange juice mixture for 5 minutes, or until slightly thickened.
- Step 4Meanwhile, steam bok choy over a saucepan of boiling water for 2 to 3 minutes, or until tender.
- Step 5Divide bok choy between serving plates. Top with fish and spoon over pan juices. Sprinkle with coriander leaves and serve with rice.
Nutrition
809 kj
Energy
1.6g
Fat Total
0.2g
Saturated Fat
1.3g
Fibre
33.4g
Protein
91mg
Cholesterol
1458mg
Sodium
10g
Carbs (total)
All nutrition values are per serve
Notes
* This recipe could use alternatively use fish stock.
- Author: Louise Pickford
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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