Pan-fried fish fillets with sweet stem broccoli and Asian sauce
( SERVES 4 )
Photo by Tamara West
Real quick and easy tonight, using one of our new vege favourites — sweet stem broccoli and a simple Asian sauce. You will find sweet stem broccoli sold under the Fresh Grower brand (they call it Bellaverde) in select supermarkets and vegetable stores. They are the young sweet stems of the broccoli plant. If you can't find it, just use standard broccoli.
|¼ cup||Chicken stock, or vegetable stock|
|2 Tbsp||Vegetable oil|
|3 Tbsp||Light soy sauce|
|1 Tbsp||Coconut sugar, or caster sugar|
|4 fillets||White fish, firm (about 150g each)|
|1 handful||Toasted sesame seeds, pumpkin seeds and tamari roasted almonds, chopped|
|2 handfuls||Broccolini, tender stem, trimmed|
- Heat 1 Tbsp of the vegetable oil in a small saucepan over a medium heat. Add stock, soy sauce, mirin and sugar. Stir to dissolve the sugar then set aside.
- Heat a large frying over medium heat, add the remaining 1 Tbsp vegetable oil and place in the fish fillets. Pan-fry for 3-4 minutes, turning once. Cooking time will depend on thickness of fish fillets.
- Steam the broccolini or cook in lightly salted water until bite-tender, about 1 minute. Drain if necessary and place on a warmed serving plate.
- Bring the Asian sauce to the boil then pour over the broccolini. Sprinkle with chopped seeds and nuts. Serve with pan-fried fish fillets.
- Serve with steamed rice or your favourite mash.