ORANGE AND GINGER FISH
ORANGE AND GINGER FISH
PREP: 10 min
COOK: 15 min
TOTAL: 25 min
SERVES: 1
INGREDIENTS
· 1 medium orange – juiced and zested
· 1 tbsp low-salt soy sauce
· 1 tsp raw ginger (½ tsp dried ginger)
· 1 small chilli (½ tsp of dried chilli powder)
· 150g of raw, barramundi fish fillets
· 1 tsp olive oil
· 1 small bok choy
· 1 cup oyster mushrooms, sliced
· 1 cup baby spinach
· 1 tsp oyster sauce
METHOD
1. Mix orange zest and juice, soy sauce, grated ginger and finely chopped chilli in a frying pan. Bring to a gentle simmer. Add the fish, spoon over some sauce, cover and poach for 5 min, or until the fish is just cooked.
2. Remove the fish from the pan and continue to cook the sauce on the stove on high until it reduces and thickens.
3. Heat a large frypan over medium heat, add the oil and sauté bok choy stems until tender. Add in sliced mushrooms and sauté for a further 5 min before adding in the bok choy leaves and spinach. Turn off stove and allow residue heat to wilt bok choy leaves.
4. Stir in oyster sauce.
5. Serve fish with vegetables and rice (optional) and drizzle with sauce.
NUTRITION INFORMATION
ENERGY: 298 kcal (1791 kJ)
PROTEIN: 42.1 g
TOTAL CARBS: 46.8 g
SUGARS: 16.3 g
FIBRE: 11.4 g
TOTAL FAT: 8.0 g
SATURATED FAT: 0.9 g
SODIUM: 821 mg
CALCIUM: 193 mg
EPA: 50 mg
DELIGHTFUL “DID-YOU-KNOWS”
Barramundi
* A good source of lean and high-quality protein to help build and repair muscles, support immune function, and maintain satiety.
* Contains beneficial omega-3 fatty acids (EPA and DHA) that support heart health, brain function, and may help reduce inflammation.
* Provides important minerals like selenium and potassium, as well as B vitamins that help support energy production and overall health.
Oranges – Vitamin C For Your Skin
* Rich in Vitamin C, which supports the immune system, helps the body absorb iron from plant foods, and contributes to healthy skin and wound healing.
* Excellent source of soluble fibre (especially pectin) and antioxidants like flavonoids that may help lower cholesterol levels and support healthy blood pressure.
* Have high water content and natural carbohydrates, helping keep you hydrated while providing a refreshing source of energy and nutrients.
Mushrooms – Umami Superfood
* Naturally low in calories, fat, and sodium whilst keeping an umami, savoury flavour.
* Non-animal source of Vitamin D which aids bone and immune health.
* Rich in dietary fibres, beta-glucans and chitin, which support digestive health, lower LDL “bad” cholesterol, and improve satiety and blood sugar regulation.
Baby Spinach – Iron & Antioxidant Powerhouse
* A highly nutrient dense green packed with iron, folate, Vitamin K, Vitamin A (beta-carotene), Vitamin C, magnesium, potassium, and plant nitrates.
* Iron supports oxygen transport in the blood and helps prevent fatigue.
* Folate works alongside iron in producing healthy red blood cells.
* Contains potassium and magnesium which assist in blood pressure regulation, and natural nitrates that may support vascular function.
Bok Choy – The Crunchy Calcium King
* Naturally sweet and crisp, bok choy is low in calories whilst rich in fibre, vitamins, minerals, and water.
* Rich in Vitamin C which behaves as an antioxidant which supports immunity and healthy skin. It also enhances the absorption of non-haem iron when eaten with plant-based iron sources (i.e., tofu).
* Contains antioxidants beta-carotene, which is converted into Vitamin A within the body, and lutein for eye health.
* Provide fibre to support gut health and regular bowels.
* Supplies relatively large amounts of calcium with trace Vitamin K which supports bone strength and health.
Olive Oil – Healthy Fats that Love You Back!
* Has a better fat profile compared to butter à lower in saturated fat and higher in mono- and polyunsaturated fats which help to raise HDL “good” cholesterol and lower LDL “bad” cholesterol.
Source of Vitamin Eà a powerful antioxidant that aids skin and immune health.