Soy and ginger fish with brown rice

Soy and ginger fish with brown rice

(3) Rate it

  • 0:05 Prep
  • 0:35 Cook
  • 4 Servings
  • Capable cooks

Featured in
Winter recipes, Nutrition information


  • 1 1/2 cups brown basmati rice
  • 2 teaspoons sesame oil
  • 4cm piece fresh ginger, finely grated
  • 1 1/2 tablespoons rice wine vinegar
  • 2 teaspoons reduced-salt soy sauce
  • 1/4 teaspoon caster sugar
  • 2 teaspoons peanut oil
  • 4 (120g each) firm white fish fillets
  • 1 bunch choy sum, trimmed, halved
  • 2 medium zucchini, thinly sliced lengthways
  • 1 large carrot, thinly sliced lengthways
  • 2 green onions, thinly sliced
  • 2 teaspoons sesame seeds, toasted
  • lime slices, to serve


  • Step 1
    Cook rice in a saucepan of boiling water, following packet directions, until tender. Drain.
  • Step 2
    Meanwhile, combine sesame oil, ginger, vinegar, soy sauce and sugar in a jug.
  • Step 3
    Heat peanut oil in a frying pan over medium heat. Cook fish for 4 to 5 minutes each side or until cooked through. Transfer to a plate. Cover to keep warm. Add choy sum to pan. Cook, tossing occasionally, for 2 minutes. Add zucchini, carrot and onion. Cook, tossing, for 2 minutes or until choy sum has wilted.
  • Step 4
    Place rice, vegetable mixture and sesame oil mixture in a bowl. Toss to combine. Divide between plates. Top with fish. Sprinkle with sesame seeds. Serve with lime slices.

  • Diabetes friendly
  • Low fat
  • Low kilojoule
  • Low sodium


  • 1977 kj


  • 9.5g

    Fat Total

  • 1.7g

    Saturated Fat

  • 5g


  • 32.2g


  • 52mg


  • 235mg


  • 61.1g

    Carbs (total)

All nutrition values are per serve
  • Author: Kirrily La Rosa
  • Image credit: Steve Brown & Amanda McLauchlan
  • Publication: Super Food Ideas


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