Ingredients

  • 4 trout fillets
  • 175 ml pouch teriyaki ginger stir fry sauce or similar
  • 1 tbsp sesame seeds
  • 1 tbsp vegetable oil
  • 325 g mixed vegetable stir fry
  • 4 nests medium egg noodles
  • 1 lime, cut into wedges, to serve

Method

  1. 1

    Preheat the grill to medium-high. Put the trout fillets on a baking tray and brush with a little of the teriyaki sauce. Scatter over the sesame seeds and grill for 4-5 minutes until cooked through.

  2. 2

    Heat the oil in a large pan or wok and stir-fry the mixed veg for 4-5 minutes. Stir in the remaining teriyaki sauce.

  3. 3

    Meanwhile, bring a pan of water to the boil, add the noodles and cook for 3 minutes. Drain and toss with the teriyaki vegetables.

  4. 4

    Serve the noodles with the trout fillets on top, with the lime wedges to squeeze over.

     

    Cook's tip: Keep packs of dried noodles in the cupboard for quick and tasty lunches. Boil in chicken stock, drain and toss with sesame oil, soy sauce, thinly sliced carrot and cucumber – and some chilli sauce if you like.

Nutritional Details

Each serving provides
  • Energy 2286kj 546kcal 27%
  • Fat 21.6g 31%
  • Saturates 5.4g 27%
  • Sugars 9.1g 10%
  • Salt 1.2g 20%

% of the Reference Intakes

Typical values per 100g: Energy 553kj/132kcal

Each serving provides

35.2g carbohydrate 3.0g fibre 51.2g protein

 
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