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Fish Teriyaki with Greens and Brown Rice

Bok Choy is sometimes called "Soup Spoon" because of the shape of its leaves. It has a mild flavour and is often used in stir fry but can be eaten raw as well. It is packed with vitamin A and C.

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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 Kitchen Essentials
    Utensils: Pan or skillet | Pot |
    Pantry: Salt | Pepper | Your preferred cooking oil |
    : 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 the Ingredients
    Keep the fish out of the fridge for at least 10 to 15 minutes prior to cooking.

    Wash and dry the vegetables prior to chopping (as required):
    - Bok choy: cut it in half
    - Green French Beans: trim them by taking out the woody stalk
    - Carrots: peel and slice the carrots
    - Ginger: 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, Plate and Serve
    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 evaporate. 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.

    Plate and Serve:
    Plate the rice, fish and serve with vegetables.