Sweet and Sour Cod
with Broccoli, Carrots and Brown Rice
A family favourite!
Cals NaN · Prot NaN · Carbs NaN · Fat NaN
Family Friendly
30 min
A family favourite!
Cals NaN · Prot NaN · Carbs NaN · Fat NaN
Family Friendly
Ingredients
Sauce
Tomato paste
0 Grams
Allergens
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | / |
| Fats (g) | |
| of which saturated (g) | |
| Carbohydrates (g) | |
| of which sugars (g) | |
| Fibers (g) | |
| Proteins (g) | |
| Salt (g) | |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Cook rice
Preheat the oven to 200°C. Rinse the rice and place in a pot with the water. Bring to boil, then reduce heat to medium, cover and allow a gentle simmer for 18–20 minutes until all the water is absorbed and the rice is cooked.
2 Bake fish and veggies
Meanwhile, peel and cut carrots to wedges. Cut the broccoli to florets. Place the fish skin down on an oven casserole greased with oil. Place the vegetables around the fish and season with salt and pepper. Cook in the oven for 20–25 minutes until the fish and the vegetables are cooked through.
3 Prepare sauce
Meanwhile, in a small pot, combine pineapple juice, red vinegar, ginger powder, chilli powder and tomato paste. Allow a gentle simmer for 2–3 minutes. Mix the corn flour with a bit of cold water and add it to the pot. Bring to a bubble, then remove from the heat. Once the fish and vegetables are ready, serve with the brown rice and top with a few spoons of sweet and sour sauce.
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