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 Bell pepper; 1 piece Carrot; 20 g Panko breadcrumbs; 20 milliliters Reduced salt 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

View our plans

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.

Always refer to the product label for the most accurate information about ingredients and allergens

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

½ piece

Bell pepper

1 piece

Carrot

10 g

Panko breadcrumbs

(Contains: Tarwe)

10 milliliters

Reduced salt soy sauce

(Contains: Tarwe, Soja, Gluten)

½ sachet(s)

Furikake

(Contains: Tarwe, Soja, Gluten, 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)2868 kJ

Calories685 kcal

Fat17.3 g

Saturated Fat3.5 g

Carbohydrate100.8 g

Sugar18.4 g

Dietary Fiber12.4 g

Protein34.1 g

Salt2.9 g

Potassium306 mg

Calcium48 mg

Iron0.3 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

•Small Bowl

•Plate

•Paper Towel

•Tall-Sided Pan

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 and chop the bell pepper into strips.
Thinly slice the carrot.
Transfer the vegetables to a bowl and lightly 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.

Meanwhile, combine the soy sauce, honey, and sambal in a small bowl. Set aside until later use.
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.
Pat the fish dry with kitchen paper.
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.

Drizzle the vegetables with the reserved sauce and toss well to coat, then return to the oven until done.
Heat a drizzle of olive oil in a frying pan over medium-high heat.
Fry the fish for 3 minutes per side or until golden-brown.