Skip to main content
Soy-Ginger Glazed White Fish & Prawns
Soy-Ginger Glazed White Fish & Prawns

Soy-Ginger Glazed White Fish & Prawns

with Garlicky Stir-Fried Greens

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!

Tags:
Under 30g carbs
Allergens:
Wheat
Gluten
Soy
Fish
Crustaceans

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

1 packet

Broccoli Florets

1 packet

Ginger Paste

1

Courgette

1 packet

Soy Sauce Mix

(Contains: Wheat, Gluten, Soy; )

280 g

Smooth Dory Fillets

(Contains: Fish; )

200 g

Peeled Prawns

(Contains: Crustaceans; )

Not included in your delivery

1 drizzle

olive oil

½ tsp

brown sugar

¼ cup

water

Nutrition Values

Calories309 kcal
Energy (kJ)1290 kJ
Fat11.6 g
of which saturates1.6 g
Carbohydrate7.9 g
of which sugars6.7 g
Dietary Fibre5.9 g
Protein35.7 g
Sodium1290 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

Get prepped
1

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

Cook the greens
2

• In a large frying pan, heat a drizzle of olive oil over high heat. • Cook courgette and green beans, tossing until tender, 4-5 minutes. • Add garlic and cook until fragrant, 1 minute. Season with salt and pepper. 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.

Cook the dory
3

• 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. Transfer to a plate. • Return frying pan to medium-high heat with a drizzle of olive oil. • Cook prawns, tossing, until pink and starting to curl up, 3-4 minutes. Transfer to a bowl. TIP: White fish is cooked through when the centre turns from translucent to white.

Serve up
4

• Divide soy-ginger glazed white fish, prawns and garlicky stir-fried greens between plates. • Spoon over any remaining glaze from the pan to serve. Enjoy!