Baked Cantonese-Style Soy Basa With Rice
This classic Cantonese-style dish is packed with delicious umami flavour. You'll season the fish with a fragrant, seasoned soy sauce, before serving with rice and plenty of green veg. All Health Hub recipes meet one of these criteria: <600 calories, 3 of your 5/day, or a source of protein.
Ingredients for 2 people
Cooking for 3? 1 and a half for each ingredient Cooking for 4? Double each ingredient
You'll also need
Vegetable oil, Sugar, Water (or dietary alternatives)
Cooking instructions
Instructions for 2 [for 3] [for 4] portion recipe.
Before you begin...
This recipe takes around 5-10 min to prep, so get your oven-proof dish and all your ingredients ready, then wash your fruit and veg
Tip: Cooking for 4 or more? Spread your ingredients out over two smaller dishes to avoid overcrowding!
Now let's get started!
Preheat the oven to 220°C/ 200°C (fan)/ gas 7, then boil a kettle
Trim, then chop your green beans in half
Add the chopped green beans to a baking paper-lined oven-proof dish (or deep baking tray) with a drizzle of vegetable oil and put the dish in the oven for an initial 10 min
Add your white long grain rice to a separate oven-proof dish with 300ml [450ml] [600ml] boiled water
Cover tightly with tin foil and put the dish in the oven for 30 min or until all the water is absorbed and the rice is cooked – this is your baked rice
Combine your ginger & garlic paste with 1 tsp [1 1/2 tsp] [2 tsp] sugar, your soy sauce and Chinese rice wine in a small bowl – this is your seasoned soy sauce
Slice your green chilli[es] into rounds
Strip your coriander leaves from the stems, discard the stems
Wash your spinach, then pat it dry with kitchen paper
Once the green beans have been cooking for 10 min, remove the dish from the oven and top with the spinach
Pour the seasoned soy sauce all over and top with your basa fillet[s]
Return the dish to the oven for 12-15 min further or until the veg is tender and the fish is cooked through – this is your baked Cantonese-style soy basa
Tip: Your fish is cooked once it turns opaque and flakes easily
Use this time to clear up, set the table, have a cup of tea or simply chill!
To serve, top the baked Cantonese-style soy basa with the chilli rounds (can't handle the heat? Go easy!) and a handful of coriander leaves
Serve the baked rice to the side
Drizzle any remaining seasoned soy sauce from the dish all over
Dig in!
Nutritional information
Nutritional information only applies to ingredients supplied by Gousto.
serving
The cooking process and additional ingredients added at home (listed under “You'll also need”) will affect total values.
Allergens
Allergens highlighted by † (fish, gluten, soya).
In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews, pecan nuts, brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.
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