Soy-Ginger Glazed White Fish

Name: Soy-Ginger Glazed White Fish with Garlicky Stir-Fried Greens
Total time: 25 min
Yield: 2
Ingredients: 1 olive oil; brown sugar; water; 1 Courgette; Garlic; 1 Soy Sauce Mix; 1 Ginger Paste; 1 Broccoli Florets; 1 Smooth Dory Fillets

with Garlicky Stir-Fried Greens

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A little sweet, a little savoury, and a whole lot of delicious! This delicate fish dish is beautifully tender and packed with umami-rich flavour, paired with garlicky stir-fried greens for the perfect balance. Light, tasty, and totally satisfying - you’re in for a real treat tonight!

This recipe is under 650kcal per serving and under 40g carbohydrates per serving.

Tags:

Calorie Smart

•Under 40g carbs

Allergens:

Gluten

•Soja

•Pesce

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

Total25 minutes

Cooking Time10 minutes

DifficultyEasy

Ingredients

Serving amount

Courgette

Garlic

Soy Sauce Mix

Ginger Paste

Broccoli Florets

Smooth Dory Fillets

Not included in your delivery

olive oil

brown sugar

water

Nutrition Values

Energy (kJ)960 kJ

Calories229 kcal

Fat11.6 g

of which saturates1.5 g

Carbohydrate7.2 g

of which sugars6 g

Dietary Fibre9.2 g

Protein23.3 g

Sodium648 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

• Thinly slice courgette into sticks. Finely chop garlic. • In a small bowl, combine soy sauce mix, ginger paste, the brown sugar and water.

• In a large frying pan, heat a drizzle of olive oil over high heat. • Cook broccoli florets and courgette, tossing until tender, 6-7 minutes. • Add garlic and cook until fragrant, 1 minute. Season to taste. Transfer to a bowl and cover to keep warm.

TIP: Add a dash of water to the pan to help speed up the cooking process.

• Remove smooth dory fillets from packaging and pat dry with paper towel. • Return frying pan 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. • Remove pan from heat and add the soy-ginger mixture, turning fish to coat.

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.

• Divide soy-ginger glazed smooth dory and garlicky stir-fried greens between plates. • Spoon over any remaining glaze from the pan. Enjoy!