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Grilled teriyaki fish with veg and noodles recipe

Grilled teriyaki fish with veg and noodles recipe

50 ratings

Sweet and sticky, teriyaki sauce is the perfect flavour pairing for light and delicate white fish. Grilling the fish with the glaze gives the fillet a super caramelised finish – a perfect texture contrast to the tender veggies and noodles. Ready in just 25 minutes, bringing Japanese flavours to your dinner table has never been easier. See method

  • Serves 4
  • Takes 25 mins plus defrosting
  • 322 calories / serving
  • Healthy
  • Dairy-free

Ingredients

  • 3 tbsp reduced-salt soy sauce
  • 2 tbsp honey
  • 3cm piece ginger (about 20g), ½ finely grated, ½ finely sliced into matchsticks
  • 2 garlic cloves, crushed
  • 4 white fish fillets, defrosted
  • 2 tbsp vegetable oil, plus 1 tsp for greasing
  • 250g medium egg noodles
  • 400g frozen broccoli
  • ½ red onion, sliced
  • 2 peppers, deseeded and sliced
  • 3 spring onions, whites and greens separated and sliced
  • 1 lime, juiced
If you haven't got any egg noodles, try using pasta like spaghetti instead

Each serving contains

  • Energy

    1355kj
    322kcal     16%

  • Fat

    10g 15%

  • Saturates

    2g 8%

  • Sugars

    14g 15%

  • Salt

    1g 16%

of the reference intake
Carbohydrate 31.8g Protein 26.3g Fibre 6.1g

Method

  1. Put 2 tbsp soy sauce, the honey, grated ginger and half the garlic in a small pan and simmer over a low heat for 3-4 mins until glossy and thickened slightly.
  2. Preheat the grill to medium-high. Pat the fish dry, then transfer to a foil-lined, lightly oiled baking sheet. Brush with half the sauce and grill for 5 mins. Brush with the remaining sauce and grill for 5 mins more until cooked through.
  3. Meanwhile, cook the noodles to pack instructions. Add the broccoli for the last 1-2 mins of cooking, then drain. Halve the florets if large.
  4. Heat 2 tbsp oil in a wok or deep frying pan over a high heat. Add the red onion and peppers and stir-fry for 5 mins, then stir in the ginger matchsticks, remaining garlic and spring onion whites. Fry for 1 min, then toss in the noodles and broccoli. Stir-fry for 1-2 mins, mixing well. Stir in the lime juice and 1 tbsp soy sauce, then serve with the teriyaki fish and spring onion greens.

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