Panko Basa with Sticky Soy Vegetables

Name: Panko Basa with Sticky Soy Vegetables over garlic-ginger rice with furikake
Total time: 30 min
Yield: 2
Cuisine: Asian
Ingredients: 2 piece Basa fillet; 150 g Basmati rice; 10 g Ginger paste; 2 piece Garlic; 1 piece Red onion; 1 piece Carrot; 200 g Broccoli; 20 g Panko breadcrumbs; 20 milliliters Soy sauce; 1 sachet(s) Furikake; 3 teaspoon Ground paprika; 360 milliliters Low sodium vegetable stock; 2 tablespoon Flour; 2 tablespoon Olive oil; 60 milliliters Water; 2 teaspoon Honey [or plant-based alternative]; 2 teaspoon Sambal

over garlic-ginger rice with furikake

4.2

(264)

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Basa is a fish native to South-East Asia. Similar in taste and texture to both cod and haddock, it's a great source of omega-3 and protein.

Tags:

Calorie Smart

•Family

•High Protein

Allergens:

Vis

•Tarwe

•Soja

•Gluten

•Sesamzaad

The quantities provided above are averages only.

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.

Total30 minutes

Cooking Time25 minutes

DifficultyMedium

Ingredients

Serving amount

1 piece

Basa fillet

(Contains: Vis)

70 g

Basmati rice

5 g

Ginger paste

1 piece

Garlic

½ piece

Red onion

1 piece

Carrot

100 g

Broccoli

10 g

Panko breadcrumbs

(Contains: Tarwe)

10 milliliters

Soy sauce

(Contains: Tarwe, Soja, Gluten)

½ sachet(s)

Furikake

(Contains: Tarwe, Soja, Sesamzaad)

1.5 teaspoon

Ground paprika

Not included in your delivery

180 milliliters

Low sodium vegetable stock

1 tablespoon

Flour

1 tablespoon

Olive oil

30 milliliters

Water

1 teaspoon

Honey [or plant-based alternative]

1 teaspoon

Sambal

Nutrition Values

Energy (kJ)2766 kJ

Calories661 kcal

Fat17.9 g

Saturated Fat3.6 g

Carbohydrate92.5 g

Sugar15.3 g

Dietary Fiber13.1 g

Protein35.6 g

Salt3.5 g

Potassium323.3 mg

Calcium86 mg

Iron0.9 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.

Utensils

•Pan with Lid

•Bowl

•Baking Sheet with Baking Paper

•Plate

•Paper Towel

•Tall-Sided Pan

•Small Bowl

Cooking Steps

Preheat the oven to 200°C and prepare the stock.
Crush or mince the garlic. Heat a light drizzle of olive oil in a pot or saucepan over medium-high heat. Fry the garlic with the ginger paste for 1 - 2 minutes, then add the rice and pour in the stock.
Bring to a boil, then lower the heat and cook the rice for 10 minutes.
Remove from the heat and set aside for another 10 minutes, covered.

Cut the onion into wedges. Cut the head of the broccoli into small florets and dice the stem. Thinly slice the carrot.
Transfer the vegetables to a bowl and drizzle with olive oil. Season with salt and pepper, then toss well to coat.
Transfer to a parchment-lined baking sheet and roast in the oven for 15 - 20 minutes, or until done.

Pat the fish dry with kitchen paper.
Transfer the paprika and half of the flour to a deep plate. On another deep plate, combine the rest of the flour with the water so as to make a batter (see pantry for amount).
Transfer the panko to a third deep plate and season with salt and pepper.
Coat the fish with the flour and then with the batter, before finally coating it in the panko. Transfer to a plate and set aside.

In a small bowl, combine the soy sauce, honey and sambal. Drizzle this over the vegetables and toss well to coat, then return to the oven until done.
Heat a light drizzle of olive oil in a frying pan over medium-high heat. When the oil is nice and hot, fry the fish for 2 - 3 minutes per side or until golden brown.
Serve the rice and vegetables on plates.
Top with the fish and garnish with the furikake.