14 December 2011

Sliced Fish Fillets with Brown Rice

This concoction that I made up reaps with health benefits.  Firstly, a regular intake of fish provides you with the omega-3 fatty acids helping your body to function properly, it is high in protein building, maintaining and replacing tissues in your body and lastly it is low in fat.  General recommendation is a twice weekly intake of fish (just mind the ones high in mercury).

Secondly, brown rice is high in fibre which keeps your digestive system running smoothly.  The nutritional value in brown rice is the outer layer (known as the bran layer), which is stripped when the rice is milled to produce white rice.  By stripping the bran layer, the carbs in the white rice become simplified providing you with a boost in energy but at too fast a rate.  Some people may feel like they are getting a sugar rush.  By sticking to brown rice which is rich in complex carbs, your sugar level will raise more slowly and over a longer period of time, giving you a more balanced and steadier energy flow.  As a result of this more measured approach, you will feel fuller for longer reducing the need to snack.  Brown rice is also packed with vitamin B, manganese, selenium and iron that can help with heart diseases, digestion and constipation.  If you're not too keen on brown rice then either mix it with basmati rice, use wild rice or just plain basmati rice. 

Now, my cooking is not strong in flavour so make sure that before you serve, it meets your taste bud requirements.

Sliced Fish Fillets with Brown Rice (Serve 4)

1T oil
1.5C brown Rice
4 fish fillets (approx 450g), frozen or fresh, halved lengthwise and then sliced (defrost if frozen)
1.5C frozen mixed vegetables
1T fish sauce
1T light soy sauce
1 onion, finely chopped
1tsp crushed garlic from jar
1tsp crushed ginger from jar
1tsp ground cumin
1tsp ground coriander


Cook brown rice according to packaging instructions.

Heat oil in non-stick frypan or wok on medium heat.  Toss in garlic, ginger and onion.  Fry lightly then add the cumin, coriander, fish sauce and soy sauce.  Cook for a further minute.

Add frozen veggies and stir-fry on low for a couple of minutes, then toss in the fish and stir-fry until the fish is cooked.

Add the cooked rice and gently mix it all.

Serve and enjoy.