Pan-Fried Teriyaki Sea Bass
with Jasmine Rice and Roasted Broccoli
Widely used in Japanese barbecue dishes, teriyaki's name comes from the Japanese 'teri', meaning 'shine' and 'yaki' meaning fried or grilled. Reduce down the sauce in the pan after frying the fish to turn it into a sticky glaze, whilst broccoli, spring onion and zesty rice give freshness. HIGH PROTEIN - Protein contributes to the maintenance of muscle mass.
The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
150 grams
Jasmine Rice
1 unit(s)
Broccoli
½ unit(s)
Lime
1 unit(s)
Spring Onion
1 unit(s)
Garlic Clove
75 grams
Teriyaki Sauce
(Contains Soya)
7 grams
Roasted White Sesame Seeds
(Contains Sesame May contain Nuts, Peanut)
2 unit(s)
Sea Bass Fillets
(Contains Fish)
Not included in your delivery
300 milliliter(s)
Water for the Rice
Nutritional information
Utensils
Instructions
Preheat your oven to 220°C/200°C fan/gas mark 7.
Pour the water for the rice (see pantry for amount) into a medium saucepan with a tight-fitting lid.
Stir in the rice and 1/4 tsp salt and bring to the boil. Once boiling, turn the heat down to medium and cover with the lid.
Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).
If you'd prefer to boil your broccoli, skip the oven.
In the meantime, cut the broccoli into florets (like small trees). Halve any large ones.
Pop the broccoli florets onto a baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer.
When the oven is hot, roast on the top shelf until the edges are crispy and slightly charred, 10-15 mins.
To boil your broccoli, boil just before you cook the fish in step 5 for 3-4 mins, until tender.
While the broccoli roasts, zest and halve the lime (see ingredients for amount).
Trim and thinly slice the spring onion. Peel and grate the garlic (or use a garlic press).
Pour the teriyaki sauce into a small bowl, add the garlic, squeeze in the lime juice and stir through the sesame seeds.
Mix together and set aside your teriyaki mixture.
Meanwhile, pat the sea bass dry with kitchen paper, then season with salt and pepper. IMPORTANT: Wash your hands and equipment after handling raw fish.
Heat a drizzle of oil in a frying pan on medium-high heat.
Once hot, carefully place your sea bass into the pan, skin-side down. Cook for 3-4 mins before turning over and cooking for 2-3 mins on the other side. TIP: To get crispy skin on the fish, don't move it around when it's cooking skin-side down. IMPORTANT: The fish is cooked when opaque in the middle.
Once cooked, add the teriyaki mixture to the pan and spoon over the sea bass as it thickens.
When everything's ready, fluff up the rice with a fork, then stir through the lime zest.
Spoon the zesty rice into your bowls and top with the sea bass, spooning over any remaining sauce from the pan.
Serve the broccoli alongside and finish with a scattering of spring onion.
Enjoy!
