Sweet-glazed Fish With Vegetables

Preparation          Cook          Portion
    10 mins             15 mins       Serves 2

Fish is a good quality protein that is low in fat and easy to digest. The high protein content in fish appears to be related to preservation of muscle mass. Pair up with local greens for a delicious and balanced dish.

Nutrition is an essential aspect in having a healthy lifestyle.

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Ingredients

200g of thread fin fillet, skin left on

1 garlic, sliced thinly

1 tbsp of kecap manis (sweet black sauce)

1 tbsp of lime juice

1 tbsp of soya bean oil

150g of vegetables (cai xin), remove stalk

1?2 tbsp of light soya sauce 1?2 tbsp of oyster sauce

Instructions

1. In a small bowl, combine kicap manis, lime juice and garlic. Add fish and coat well.

Marinade for 20 mins.

2. Heat 1?2 tbsp oil in a non-stick frying pan over medium fire. Cook fish for 3 - 4 mins on each side, brushing occasionally with marinade.

3. Heat remaining oil in the same pan over medium fire. Stir-fry vegetables with oyster and soy sauce for 1 - 2 mins until they just begin to wilt.

4. Serve hot with brown rice.

Serve the fish and vegetable dish with brown rice

to help meet wholegrain recommendations.

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