Of which 5.4 g sugars and 1.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (fish) · Iodine (fish) · Vitamin C (broccoli)
Allergens fish, soy, sesame
Steamed fish with ginger and Asian vegetables
White fish steamed with broccoli, bok choy and carrot — beautifully light.
Ingredients
- 200 g (7 oz) hake or sea bass fillets
- 2 tbsp fresh ginger, grated (15 g / ½ oz)
- 1 small head of broccoli, cut into florets (200 g / 7 oz)
- 2 bok choy, halved (150 g / 5½ oz)
- 1 carrot, cut into sticks (80 g / 2¾ oz)
- 15 g (½ oz) gluten-free soy sauce
- 1 tbsp sesame oil (10 g)
- 8 g sesame seeds
Method
- Season the fish fillets with the grated ginger and half the soy sauce.
- Cut the broccoli into florets, the bok choy in half and the carrot into thin sticks.
The full method (8 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.