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Basa with brown rice and green beans recipe
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If you're looking for healthy fish recipes, basa fillets are a great, budget-friendly option. This fresh and fragrant dinner for two is full of interesting flavours and textures, and provides 2 of your 5-a-day. It's on the table in 30 minutes, so perfect for those busy weeknights! See method
Ingredients
- 140g brown rice
- 1 tsp reduced-salt soy sauce
- 1 tsp sesame oil
- 1 lime, ½ juiced, ½ sliced into rounds
- 1 garlic clove, minced
- 6cm piece fresh ginger, 1cm minced, 5cm peeled and cut into matchsticks
- 2 red chillies, deseeded, 1 minced, 1 thinly sliced into matchsticks
- 30g fresh coriander
- 100g bunch spring onions, trimmed
- 250g pack 2 skinless & boneless basa fillets
- 160g green beans, trimmed
2 of your 5-a-day and high in protein, which supports the maintenance of normal bones
Each serving contains
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Energy
1790kj
426kcal
21%
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Fat
7g
10%
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Saturates
2g
10%
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Sugars
5g
6%
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Salt
0.6g
10%
of the reference intake
Carbohydrate 54.2g
Protein 32.2g
Fibre 7.5g
Method
- Preheat the oven to gas 6, 200°C, fan 180°C. Cook the rice to pack instructions. Mix the soy sauce, sesame oil, lime juice, garlic and minced ginger and minced chilli; set aside.
- Meanwhile, lay a piece of foil on a baking tray. Put the coriander, spring onions, remaining ginger and chilli on the foil; top with the basa fillets and lime slices. Add 2 tbsp water, then fold the foil into a parcel; bake for 10-12 mins until the fish is cooked.
- Boil the green beans for 2-3 mins until just tender.
- Divide the rice and beans between plates; top with the fish and juices. Drizzle over the sauce.
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