Double Crumbed Fish & Garlic Rice Bowl

Name: Double Crumbed Fish & Garlic Rice Bowl with Baby Broccoli & Soy Mayo
Total time: 30 min
Yield: 2
Cuisine: Japanese
Ingredients: 560 g Crumbed Basa; 1 sachet Mixed Sesame Seeds; 1 packet Trimmed Green Beans; 1 packet Japanese Dressing; 1 packet Pickled Ginger; 1 packet Microwavable Basmati Rice; 1 Baby Broccoli

with Baby Broccoli & Soy Mayo

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Crumbed basa is the perfect protein for a garlic rice bowl. Packed with healthy fats, this fish works delightfully well with stir-fried veggies and fluffy, fragrant rice.

We’ve replaced the Asian greens in this recipe with baby broccoli due to local ingredient availability. It’ll be just as delicious, just follow your recipe card!

Tags:

Air Fryer Friendly

•Kid Friendly

Allergens:

Fish

•Gluten

•Soy

•Wheat

•Sesame

The quantities provided above are averages only.

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts and wheat.

Preparation Time30 minutes

Cooking Time10 minutes

DifficultyEasy

Ingredients

Serving amount

560 g

Crumbed Basa

(Contains: Fish, Gluten, Soy, Wheat;)

1 sachet

Mixed Sesame Seeds

(Contains: Sesame; May be present: Almond, Brazil nut, Cashew, Gluten, Hazelnut, Macadamia, Milk, Peanuts, Pecan, Pine nut, Pistachio, Soy, Walnut, Wheat.)

1 packet

Trimmed Green Beans

1 packet

Japanese Dressing

(Contains: Soy, Sesame;)

1 packet

Pickled Ginger

1 packet

Microwavable Basmati Rice

(Contains: Soy; May be present: Eggs.)

Baby Broccoli

Nutritional Values

Calories877 kcal

Energy (kJ)3670 kJ

Fat33.9 g

of which saturates12 g

Carbohydrate95.5 g

of which sugars9.5 g

Dietary Fibre3.7 g

Protein43 g

Sodium1260 mg

The average adult daily energy intake is 8700 kJ

Utensils

•Large Non-Stick Pan

Cooking Steps

PDF

• Set your air fryer to 200°C.
• Place crumbed basa into air fryer basket and cook, turning halfway, until golden
and cooked through, 8-10 minutes. Cook in batches if needed.
• Transfer to a paper towel-lined plate. Season with salt and pepper.
TIP: No air fryer? Heat a large frying pan over medium-high heat with enough olive oil
to coat the base. When oil is hot, cook crumbed basa until golden and cooked through,
2-3 minutes each side. Transfer to a paper towel-lined plate. Season to taste with salt
and pepper.

• Meanwhile, roughly chop baby broccoli.
• Heat a large frying pan over medium-high heat with drizzle of olive oil. Cook baby
broccoli and trimmed green beans, stirring, until tender, 4-5 minutes.
• Remove pan from heat, then add Japanese-style dressing, tossing to coat.
Transfer to a bowl and cover to keep warm.

• Microwave basmati rice until steaming, 2-3 minutes.

Little cooks: Older kids can help warm the rice under adult supervision. Be careful, it
can get hot!

• In a small bowl, combine the mayonnaise and soy sauce.
• Divide garlic rice between bowls, then top with crumbed fish, veggies and
pickled ginger.
• Sprinkle over mixed sesame seeds to serve. Enjoy!
Little cooks: Add the finishing touch by sprinkling over the sesame seeds!