Grilled teriyaki fish with vegetables and noodles

Spray oil
10g or 1.5cm piece of root ginger
1 garlic clove
½ onion
1 pepper
2 spring onions
200g broccoli
½ lime
1 ½ x 15ml spoons reduced-salt soy sauce
1 x 15ml spoon honey
2 white fish fillets (fresh or defrosted if frozen)
125g medium egg noodles
1 x 15ml spoon oil

Baking tray, tin foil, chopping board, sharp knife, grater, garlic press, juicer, small saucepan, food brush, large saucepan, colander, measuring spoons, deep frying pan or wok, heat-resistant spoon.

1. Line a baking tray with tin foil. Spray foil lightly with oil.

2. Prepare the ingredients:

• peel the fresh ginger and cut in half. Finely slice one piece into matchsticks and finely grate the other half;
• peel and crush the garlic clove;
• peel and slice the red onion;
• deseed and slice the pepper;
• cut the spring onions to separate the white and green parts. Slice the onions into rings, keeping the
  green and white parts separate;
• cut the broccoli into small florets;
• juice the lime.

3. Put 1 x 15ml spoon 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.

4. Pre-heat the grill to medium-high.

5. Remove the skin from the fish if need be.

6. Pat the fish dry with kitchen paper, then place on the foil-lined baking tray.

7. Brush with half the sauce and grill for 5 minutes.

8. Brush with the remaining sauce and grill for 5 minutes more until cooked through.

9. Cook the noodles following the pack instructions. Add the broccoli for the last 1-2 minutes of cooking, then drain.

10. Heat 1 x 15ml spoon of oil in a wok or deep frying pan over a high heat.

11. Add the onion and peppers and stir-fry for 5 minutes.

12. Stir in the ginger matchsticks, remaining garlic and spring onion whites.

13. Stir-fry for 1 minute, then toss in the noodles and broccoli.

14. Stir-fry for 1-2 minutes, mixing well. Stir in the lime juice and ½ x 15ml spoon soy sauce.

15. Serve with the teriyaki fish and sliced spring onion greens.

• Use pak choi as an alternative to broccoli. To cook place a colander over the noodle pan and add the pak choi. Cover, remove from the heat and leave for 5 minutes or until tender.
• Turn up the flavour: Add prepared shitake mushrooms to the vegetable mix for extra ‘umami taste’.
• Focus on fibre: Use wholemeal noodles to boost the fibre content of this dish. 
• Vary your protein: Salmon fillets may be used instead of white fish as your weekly portion of oily fish.
• Food skills: Check out our food skills videos to help understand the key skills used in this recipe.

This recipe was adapted from a recipe for Grilled teriyaki fish with vegetables and noodles, which was kindly donated by Tesco plc.

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, if following a vegan or vegetarian diet, use a meat alternative. For those with an allergy to gluten, use a gluten-free noodles. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This recipe serves two portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?