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Fish Teriyaki with Greens and Brown Rice

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    Brown Rice 50.0 grams

    Brown Rice

    Medium Carrot 1.0 Unit(s)

    Medium Carrot

    Green French Beans 50.0 grams

    Green French Beans

    Ginger 15.0 grams

    Ginger

    Bok Choy 2.0 Unit(s)

    Bok Choy

    Teriyaki Sauce by Let's Cook 30.0 ml

    Teriyaki Sauce by Let's Cook

    Nile Perch Fillets 140.0 grams

    Nile Perch Fillets


    • Time : 25.0 mins
    • |
    • Calories: 327.0 kcal
    • |
    • Protein : 33.0 g
    • |
    • Fat : 4.0 g
    • |
    • Carb. : 40.0 g
    Your Pantry Essentials
    Utensils: a pan or skillet | a pot |
    Pantry: salt and pepper | your preferred cooking oil | water |
    Boil the Rice
    Get the rice going because it will take a while (25 minutes). Wash the rice first before boiling it. Ideally you should soak the rice 10 to 15 minutes before boiling. To boil the rice you'll need roughly 5ml of water to every 1g of rice. Add a pinch of salt to the water, set the heat to medium, add rice and let the rice boil. Just be mindful of it and carry on to the next step.
    Prepare your Ingredients
    Keep the fish out of the fridge for at least 10 to 15 minutes prior to cooking.
    Bok choy: wash and cut it in half
    Green French Beans: wash and trim them by taking out the woody stalk
    Carrots: wash, peel and slice the carrots
    Ginger: peel, dice or julienned or grate
    Pan Fry the Fish
    Warm up a pan to hot. Add some oil, try to cover as much of the surface as possible. Remove any excess oil. Lightly season the fish before carefully placing it skin side down on the pan. Set the heat to medium. Pay attention to the sizzle, it needs to be nice and gentle not very aggressive. The fish should take roughly 3 minutes a side. Once you flip the fish, pour the teriyaki sauce on the fish and let it cook for another 3 minutes. Then turn off the heat and let the fish continue to cook in the residual heat. Take it off the pan and keep it aside.
    Pan Fry the Vegetables
    Heat some oil in the pan. Start by sauteing ginger and carrots for a minute then add the green beans. Let them cook for another minute, then add a splash of water to the pan. Cover the pan and let the vegetables steam and let the water evarporate. The beans and carrots should be done, set them aside. Now add some oil to the pan and then sear the bok choy. Start with the flat side down.
    Once your vegetables are done, the rice should be ready and you're ready to serve.