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Pan-Seared John Dory & Sesame Greens

Pan-Seared John Dory & Sesame Greens

with Coconut Lemongrass Sauce & Garlic Rice

Allergens:
Sesame
Fish
Tree nuts
Wheat
Gluten
Soy

The quantities provided above are averages only.

Always read product labels for the most up-to-date allergen information. Visit hellofresh.co.nz/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed

Total30 minutes
Cooking Time25 minutes
DifficultyEasy

Ingredients

Serving amount

sachet

Mixed Sesame Seeds

(Contains: Sesame; May be present: Soy. )

300 g

John Dory Fillets

(Contains: Fish; )

1 packet

Green beans

1 packet

Ginger & Lemongrass Paste

(May be present: Soy, Almond, Wheat, Milk, Fish, Cashew, Sesame, Gluten, Eggs. )

1 packet

Crushed Roasted Cashews

(Contains: Tree nuts; )

1

Baby Broccoli

1 sachet

Sesame Seeds

(Contains: Sesame; May be present: Soy. )

2

Garlic

1 packet

Basmati Rice

1 packet

Soy Sauce Mix

(Contains: Wheat, Gluten, Soy; )

1

Lemon

1 sachet

Chilli Flakes

1 packet

Coconut Milk

Nutrition Values

Calories636 kcal
Energy (kJ)2660 kJ
Fat27.8 g
of which saturates16.5 g
Carbohydrate76.5 g
of which sugars7.7 g
Dietary Fibre7.4 g
Protein47.4 g
Sodium768 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Cooking Steps

1

• Finely chop garlic. • In a medium saucepan, heat the butter with a dash of olive oil over medium heat. Cook garlic until fragrant, 1-2 minutes. • Add the water and a generous pinch of salt to the pan, then bring to the boil. • Add basmati rice, stir, cover with a lid and reduce heat to low. Cook for 10 minutes, then remove from heat and keep covered until rice is tender and water is absorbed, 10 minutes.

TIP: The rice will finish cooking in its own steam so don't peek!

2

• Meanwhile, halve any thicker stalks of baby broccoli lengthways. • Trim green beans. Cut lemon into wedges.

3

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook baby broccoli and green beans until tender, 4-5 minutes. • Add mixed sesame seeds and cook, tossing, until golden, 2-3 minutes. • Add the sesame oil and a good squeeze of lemon juice. Season to taste, transfer to a bowl and cover to keep warm.

4

• Meanwhile, discard any liquid from John dory fillet packaging. Slice fish in half crossways to get 1 piece per person. • Wipe out the frying pan, then return to medium-high heat with a drizzle of olive oil. Season fish on both sides with salt and pepper. • When oil is hot, cook fish in batches until just cooked through, 5-6 minutes each side. Transfer to a paper towel-lined plate.

TIP: White fish is cooked through when the centre turns from translucent to white. TIP: Add extra oil between batches if needed so the fish doesn't stick to the pan.

5

• Return the frying pan to medium heat with a drizzle of olive oil. Cook ginger & lemongrass paste until fragrant, 1 minute. • Add coconut milk, soy sauce mix, the brown sugar and a pinch of chilli flakes (if using). Cook until slightly thickened, 3-4 minutes. • Return the fish to the pan and gently turn to coat. Season to taste.

TIP: Cover the pan with a lid if the paste starts to spatter!

6

• Divide garlic rice between bowls. Top with sesame greens and pan-seared John dory. • Spoon over coconut and lemongrass sauce. • Garnish with crushed roasted cashews and serve with any remaining lemon wedges. Enjoy!