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Home > Recipes > Pan-fried fish fillets with sweet stem broccoli and Asian sauce

Pan-fried fish fillets with sweet stem broccoli and Asian sauce
( SERVES 4 )

Kathy Paterson

Publication: Bite

Bite

Ratings: 4.0 / 5 FROM 1

Pan-fried fish fillets with sweet stem broccoli and Asian sauce

Photo by Tamara West

4.0 / 5 FROM 1

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.

Ingredients

¼ cup Chicken stock, or vegetable stock
2 Tbsp Vegetable oil
3 Tbsp Light soy sauce
3 Tbsp Mirin
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

Directions

  1. 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.
  2. 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.
  3. 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.
  4. Bring the Asian sauce to the boil then pour over the broccolini. Sprinkle with chopped seeds and nuts. Serve with pan-fried fish fillets.
  5. Serve with steamed rice or your favourite mash.
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https://www.eatwell.co.nz/recipe/8942/Panfried-fish-fillets-with-sweet-stem-broccoli-and-Asian-sauce/

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Bite Magazine

Dedicated to food and wellbeing, Be Well is The New Zealand Herald's weekly Monday magazine that celebrates your relationship with food. Be Well offers recipes and kitchen tips contributed by some of New Zealand's most talented cooks and chefs, reviews and insider knowledge on where to eat in New Zealand and abroad, gardening and fresh food tips as well as new trends to help you live well.
Be Well – Your recipe for life.

© NZME. Publishing Ltd, 2019

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