Basa with brown rice and green beans recipe
In partnership with British Heart Foundation
If you're looking for healthy fish recipes, basa fillets are a great, budget-friendly option. This fresh and fragrant dinner for two is full of interesting flavours and textures, and provides 2 of your 5-a-day. It's on the table in 30 minutes, so perfect for those busy weeknights!
See method- Serves 2
- Takes 30 mins
- 426 calories / serving
- Dairy-free
- Healthy
Ingredients
- 140g brown rice
- 1 tsp reduced-salt soy sauce
- 1 tsp sesame oil
- 1 lime, ½ juiced, ½ sliced into rounds
- 1 garlic clove, minced
- 6cm piece fresh ginger, 1cm minced, 5cm peeled and cut into matchsticks
- 2 red chillies, deseeded, 1 minced, 1 thinly sliced into matchsticks
- 30g fresh coriander
- 100g bunch spring onions, trimmed
- 250g pack 2 skinless & boneless basa fillets
- 160g green beans, trimmed
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Shop ingredientsEach serving contains
- Energy
- 1790kJ 426.0kcal
- Fat
- 7g
- Saturates
- 2g
- Salt
- 0.6g
- Sugars
- 5g
of the Reference intake
Carbohydrate 54.2gProtein 32.2gFibre 7.5g
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- Preheat the oven to gas 6, 200°C, fan 180°C. Cook the rice to pack instructions. Mix the soy sauce, sesame oil, lime juice, garlic and minced ginger and minced chilli; set aside.
- Meanwhile, lay a piece of foil on a baking tray. Put the coriander, spring onions, remaining ginger and chilli on the foil; top with the basa fillets and lime slices. Add 2 tbsp water, then fold the foil into a parcel; bake for 10-12 mins until the fish is cooked.
- Boil the green beans for 2-3 mins until just tender.
- Divide the rice and beans between plates; top with the fish and juices. Drizzle over the sauce.
- See more Heart healthy recipes
