Description
This Sticky Soy Sea Bass & Greens Traybake is a vibrant, healthy dish combining tender sea bass fillets with a medley of fresh green vegetables and sticky, flavorful soy syrup. The fish is baked atop steamed greens and served with soaked rice noodles tossed in the savory sauce, delivering a perfect balance of textures and Asian-inspired flavors in one easy traybake.
Ingredients
Scale
Sauce and Toppings
- 2 tbsp low-salt soy sauce, plus extra to serve (optional)
- 1 tbsp maple syrup or honey
- ½ tsp wasabi paste or 1 tsp Dijon mustard
- 2 tsp sesame seeds, plus a pinch for garnish
- 4 spring onions, finely sliced
Vegetables and Fish
- 400g green veg medley, such as baby asparagus, quartered pak choi, long-stemmed broccoli, sugar snap peas and mangetout
- 2 sea bass fillets
Carbohydrates
- 2 nests rice noodles (100g)
Instructions
- Prepare the sauce: In a small bowl, whisk together the low-salt soy sauce, maple syrup or honey, wasabi paste or Dijon mustard, and 2 teaspoons of sesame seeds until well combined and set aside.
- Preheat and steam greens: Heat the oven to 220°C (200°C fan) or gas mark 7. Place all the green vegetables in a shallow baking tray and toss with 4 tablespoons of water. Put the tray in the oven and cook for 10 minutes, or until all the water has evaporated and the greens are tender.
- Soak the noodles: While the greens cook, place the rice noodles in a heatproof bowl and cover with boiling water from the kettle. Let them soak until softened as you finish preparing the traybake.
- Add sauce and sea bass: Once greens are tender, drizzle over half of the prepared soy dressing mixed with 1 tablespoon of water, and scatter half of the sliced spring onions on top. Toss well to coat the vegetables evenly.
- Arrange sea bass and finish baking: Place the sea bass fillets on top of the greens with the skin side facing up. Pour over the remaining soy dressing. Sprinkle a pinch of sesame seeds over the skin. Return to the oven and bake for 5-6 minutes, or until the fish is cooked through and flakes easily with a fork.
- Drain noodles and combine: Drain the soaked rice noodles. Add them to one side of the baking tray, coating them in any remaining sauce.
- Serve: Optionally drizzle a little extra soy sauce over the noodles, then scatter with the remaining spring onions. Serve immediately, enjoying the combination of sticky sea bass, vibrant greens, and noodles.
Notes
- Using low-salt soy sauce helps control sodium content without compromising flavor.
- Wasabi paste adds heat and a subtle kick, but Dijon mustard can be used as a milder alternative.
- Soaking rice noodles in boiling water softens them quickly without needing to cook separately.
- Ensure the sea bass skin is placed skin-side up to crisp slightly during baking.
- Use a medley of green vegetables to add variety in texture and nutrition.
- Adjust the amount of soy sauce drizzled at the end to suit your taste preference.
- Prep Time: 10 minutes
- Cook Time: 16 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Asian
Keywords: sea bass traybake, soy sauce fish recipe, healthy fish dinner, Asian inspired fish, one tray dinner, sticky soy fish, roasted greens, rice noodles
