White fish poke bowl
This colourful Hawaiian-style dish will set your tastebuds racing
- 30 minutes
- Serves 4
- 3 of 5 a day
- Kcal495
- Fat6.6g
- Salt0.88g
- Sugar13g
Recipe by: Zoe Griffiths
| Registered nutritionist
Ingredients
- 300g brown rice
- 4 fillets white frozen fish, defrosted and cut into chunks
- 3 oranges, zest and juice
- Freshly ground black pepper
- 2 tomatoes, sliced widthways
- 250g red cabbage, sliced
- 1 large carrot, peeled and cut into matchsticks
- A bunch of spring onions, peeled and sliced
- 125g low-fat natural yoghurt
- 1 tsp dried parsley
- 20g sesame seeds
Method
- Set the oven to 200°C/180°C fan.
- Boil the rice according to packet instructions.
- Place the fish, orange zest, orange juice (reserve 2 tbsp orange juice for the yoghurt dressing) and freshly ground black pepper in a bowl. Stir it to mix and divide between 4 pieces of aluminium foil on a baking tray. Fold over to create 4 parcels. Place in the oven and bake for 15–20 minutes until the fish is cooked.
- Add the cooked rice to 4 bowls.
- Then arrange the tomatoes, red cabbage, carrot and spring onions to the 4 individual bowls.
- To make the yoghurt dressing, mix the yoghurt, 2 tbsp of the orange juice and the dried parsley in a small bowl. Stir well to mix. Set aside.
- Remove the fish from the oven and place in the bowls.
- Then drizzle the yoghurt dressing across the poke bowl by dripping it from the side of a teaspoon or pouring from a jug.
- Sprinkle on the sesame seeds.
- Serve immediately.
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