Pan-fried fish with Thai sauce

Pan-fried fish with Thai sauce


The ingredient of Pan-fried fish with Thai sauce

  1. 4 x 200g firm white fish fillets (see note)
  2. 1/4 cup sweet chilli sauce
  3. 1/4 cup light soy sauce
  4. 1 tablespoon fish sauce
  5. 1/2 lime, juiced
  6. 1 cup jasmine rice, rinsed
  7. 2 bunches broccolini, trimmed
  8. olive oil cooking spray

The instruction how to make Pan-fried fish with Thai sauce

  1. Place fish fillets on a shallow plate. Combine sweet chilli sauce, soy sauce, fish sauce and 1 tablespoon lime juice in a jug. Spoon half the sauce over fish and turn to coat. Cover and refrigerate for 30 minutes, if time permits.
  2. Meanwhile, cook rice following packet directions. Wash broccolini and place, with water clinging, in a snap-lock bag. Twist top to seal. Microwave on HIGH (100%) for 2 to 3 minutes or until tender. Drain.
  3. Pre-heat barbecue plate on medium heat. Lightly spray both sides fish with oil. Barbecue for 1 to 2 minutes each side or until cooked through. Spoon rice onto plates. Top with fish and spoon over remaining sauce. Serve with broccolini.

Nutritions of Pan-fried fish with Thai sauce

calories: 439.76 calories
calories: 3.1 grams fat
calories: 0.5 grams saturated fat
calories: 49 grams carbohydrates
calories: 49.5 grams protein
calories: 92 milligrams cholesterol
calories: 1701 milligrams sodium
calories: NutritionInformation

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