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Sticky soy and sesame fish tray bake

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  • Dairy free
  • Egg free
  • Lactose free
  • Nut free
  • Peanut free
  • Shellfish free
  • No added sugar
  • High in dietary fibre
  • High in protein
  • 2 serves veg or fruit

In just 30 minutes you can have this flavour-packed fish tray bake on the table. It's quick and easy for a midweek dinner.

  • Serves4
  • Cook time25 minutes
  • Prep time5 minutes
Sticky soy and sesame tray bake

Ingredients

  • 1/4 cup (60ml) kecap manis
  • 1 tbs lemon juice
  • 1 tsp finely grated ginger
  • 2 garlic cloves, crushed
  • 1 tsp sesame oil
  • 4 frozen basa fish fillets
  • 500g pkt frozen Shanghai stir-fry vegetables
  • 450g pkt long-grain microwave rice
  • Sliced spring onions, to serve
  • Sliced red chilli, to serve (optional)

Nutritional information

Per serve: Energy 3348kJ/801 Cals (38%), Protein 50g (100%), Fat 13g (19%), Sat Fat 5g (21%), Sodium 897mg (45%), Carb 73g (24%), Sugar 22g (24%), Dietary Fibre 6g (20%)

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Preheat oven to 220°C. Line a roasting pan with baking paper. Combine the kecap manis, lemon juice, ginger, garlic and oil in a jug. Reserve 1 tbs of the kecap manis mixture. Place the fish on the lined tray. Drizzle with the remaining kecap manis mixture. Bake, turning and basting halfway through cooking, for 15 mins or until fish is almost tender.

  2. Step 2

    Arrange the vegetables around the fish in the pan. Season. Bake for 5 mins or until the vegetables are heated through.

  3. Step 3

    Cook the rice following packet directions. Spoon the cooked rice around the fish on the tray and drizzle with the reserved kecap manis mixture. Bake for 5 mins or until the fish and vegetables are cooked through. Sprinkle with the spring onion and sliced chilli, if using, to serve.

Recipe tip

COOK. STORE. SAVE.
Use it up: 
Got some leftover kecap manis and spring onion? Add them to our quick and easy Vegetarian Nasi Goreng

    Sticky soy and sesame fish tray bake

    Sticky soy and sesame fish tray bake
    • Serves4
    • Cook time25 minutes
    • Prep time5 minutes
    Ingredients
    • 1/4 cup (60ml) kecap manis
    • 1 tbs lemon juice
    • 1 tsp finely grated ginger
    • 2 garlic cloves, crushed
    • 1 tsp sesame oil
    • 4 frozen basa fish fillets
    • 500g pkt frozen Shanghai stir-fry vegetables
    • 450g pkt long-grain microwave rice
    • Sliced spring onions, to serve
    • Sliced red chilli, to serve (optional)
      Description

      In just 30 minutes you can have this flavour-packed fish tray bake on the table. It's quick and easy for a midweek dinner.

      Method
      1. Step 1

        Preheat oven to 220°C. Line a roasting pan with baking paper. Combine the kecap manis, lemon juice, ginger, garlic and oil in a jug. Reserve 1 tbs of the kecap manis mixture. Place the fish on the lined tray. Drizzle with the remaining kecap manis mixture. Bake, turning and basting halfway through cooking, for 15 mins or until fish is almost tender.

      2. Step 2

        Arrange the vegetables around the fish in the pan. Season. Bake for 5 mins or until the vegetables are heated through.

      3. Step 3

        Cook the rice following packet directions. Spoon the cooked rice around the fish on the tray and drizzle with the reserved kecap manis mixture. Bake for 5 mins or until the fish and vegetables are cooked through. Sprinkle with the spring onion and sliced chilli, if using, to serve.