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Sesame-glazed pollock with warm rice and edamame salad

Published: June 1, 2017 at 3:23 PM

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Serves 2

Easy

Total time: 15 mins

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In need of some midweek meal inspiration? Give our low-calorie sesame-glazed pollock a go. This recipe is super simple and perfect for a quick and easy meal for two

Low calorie

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Ingredients

Nutrition

• 250g pouch basmati rice

• 2 skinless fillets skinless pollock

• sesame oil

• 1 tbsp black and white sesame seeds

• 1 tbsp soy sauce

  mixed with 2 tsp brown sugar

• 2 tsp brown sugar

• 100g edamame

  blanched

• 1/4 cucumber

  diced

• 4 radishes

  sliced

• 3 spring onions

  chopped

• 1 red chilli

  finely chopped

Dressing

• 1 1/2 tbsp soy sauce

• a small piece ginger

  grated

• 1 tbsp rice vinegar

• 2 tsp sesame oil

• 1 tsp sugar

Nutrition: per serving

• kcal496

  low

• fat15.6g

• saturates2.9g

• carbs49.8g

• sugars11.1g

• fibre5g

• protein36.7g

• salt2.9g

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Method

• step 1

  Heat the rice following the pack instructions then tip into a bowl. Mix the dressing ingredients then add to the bowl and toss together.

• step 2

  Rub the pollock with 2 tbsp sesame oil and sprinkle over the sesame seeds on the nicest side. Heat a non-stick frying pan then put the fish in, seeded-side down, and fry for 2 minutes.

• step 3

  Add the soy and sugar mix to the pan and cook until the mix starts to caramelise and glaze the fish. Very carefully flip over and cook for another minute.

• step 4

  Add the edamame, cucumber, radishes, and most of the spring onions and chilli to the rice and toss.

• step 5

  Serve the pollock with the rice, a scattering of extra chilli and spring onions and a drizzle of sesame oil.

Alaska seafood is wild, natural and sustainable. Choose Alaska pollock for its white flesh and lovely flake. For speedy suppers, you can cook it from frozen, just add a couple more minutes to your planned cooking time. Easy and delicious! alaskaforeverwild.com

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