Smoky, charred broccoli, black beans with lime, and a golden corn purée; but stealing the thunder in this lip-smacking dinner is a flavourful basa fillet, pan fried in a honey, miso, and soy sauce glaze.
Serving guide
Choose your portion size.
BEFORE YOU GET GOING
Read the whole recipe. The prep instructions are displayed in the ingredient list, directly under the item they apply to. You can either do all your prep before you start, or as you get to each item in the method.
SESAME SEEDS
Place the black sesame seeds in a large, nonstick pan over a medium heat. Toast for 2-4 minutes, shifting occasionally. Remove from the pan on completion and set aside to cool.
Corn PURÉE
Place the Corn in a pot over a medium heat with 40ml of water. Stir in the vegetable stock and bring to a simmer. Cook for 1-2 minutes until heated through. On completion, remove from the heat and pour into a blender or food processor. Blend until smooth. If the consistency is too thick, add a splash of water and blend again. Return to the pot and season to taste. Place over a very low heat to keep warm until serving, but don’t let it boil!
CHAR THE BROCCOLI
Return the nonstick pan to a medium-high heat with a drizzle of oil. When hot, fry the broccoli pieces with some salt and pepper for 5-6 minutes until lightly charred. Add a splash of water, cover with a lid, and simmer for 1-2 minutes until cooked but still al dente. Remove from the pan on completion.
MISO VEGGIES
In a bowl, combine the Miso Glaze with 1 tsp of water and the juice of 1 Lime wedge. Return the pan to a medium-high heat with another drizzle of oil. Add in the drained black beans, cooked broccoli, and half of the Miso Glaze mixture. Toss together and heat through for 1-2 minutes. Remove from the pan on completion, cover to keep warm, and set aside for serving.
FRY THE BASA
Pat the basa dry with some paper towel and season. Return the pan to a medium-high heat with another drizzle of oil if necessary. When hot, fry the basa for 2-3 minutes per side until cooked through and golden. In the final minute, add the remaining Miso Glaze mixture and use it to baste the fish. Remove the pan from the heat on completion.
FLAVOUR FUSION!
Serve up some flavourful black beans and charred broccoli. Side with the miso-glazed basa and dollop over the silky Corn purée. Garnish with a lime wedge and the toasted sesame seeds. Enjoy!
BEFORE YOU GET GOING
Read the whole recipe. The prep instructions are displayed in the ingredient list, directly under the item they apply to. You can either do all your prep before you start, or as you get to each item in the method.
SESAME SEEDS
Place the black sesame seeds in a large, nonstick pan over a medium heat. Toast for 2-4 minutes, shifting occasionally. Remove from the pan on completion and set aside to cool.
Corn PURÉE
Place the Corn in a pot over a medium heat with 60ml of water. Stir in the vegetable stock and bring to a simmer. Cook for 2-3 minutes until heated through. On completion, remove from the heat and pour into a blender or food processor. Blend until smooth. If the consistency is too thick, add a splash of water and blend again. Return to the pot and season to taste. Place over a very low heat to keep warm until serving, but don’t let it boil!
CHAR THE BROCCOLI
Return the nonstick pan to a medium-high heat with a drizzle of oil. When hot, fry the broccoli pieces with some salt and pepper for 6-7 minutes until lightly charred. Add a splash of water, cover with a lid, and simmer for 1-2 minutes until cooked but still al dente. Remove from the pan on completion.
MISO VEGGIES
In a bowl, combine the Miso Glaze with 2 tsp of water and the juice of 2 Lime wedges. Return the pan to a medium-high heat with another drizzle of oil. Add in the drained black beans, cooked broccoli, and half of the Miso Glaze mixture. Toss together and heat through for 2-3 minutes. Remove from the pan on completion, cover to keep warm, and set aside for serving.
FRY THE BASA
Pat the basa dry with some paper towel and season. Return the pan to a medium-high heat with another drizzle of oil if necessary. When hot, fry the basa for 2-3 minutes per side until cooked through and golden. In the final minute, add the remaining Miso Glaze mixture and use it to baste the fish. Remove the pan from the heat on completion.
FLAVOUR FUSION!
Serve up some flavourful black beans and charred broccoli. Side with the miso-glazed basa and dollop over the silky Corn purée. Garnish with a lime wedge and the toasted sesame seeds. Enjoy!
BEFORE YOU GET GOING
Read the whole recipe. The prep instructions are displayed in the ingredient list, directly under the item they apply to. You can either do all your prep before you start, or as you get to each item in the method.
SESAME SEEDS
Place the black sesame seeds in a large, nonstick pan over a medium heat. Toast for 2-4 minutes, shifting occasionally. Remove from the pan on completion and set aside to cool.
Corn PURÉE
Place the Corn in a pot over a medium heat with 60ml of water. Stir in the vegetable stock and bring to a simmer. Cook for 2-3 minutes until heated through. On completion, remove from the heat and pour into a blender or food processor. Blend until smooth. If the consistency is too thick, add a splash of water and blend again. Return to the pot and season to taste. Place over a very low heat to keep warm until serving, but don’t let it boil!
CHAR THE BROCCOLI
Return the nonstick pan to a medium-high heat with a drizzle of oil. When hot, fry the broccoli pieces with some salt and pepper for 6-7 minutes until lightly charred. Add a splash of water, cover with a lid, and simmer for 1-2 minutes until cooked but still al dente. Remove from the pan on completion.
MISO VEGGIES
In a bowl, combine the Miso Glaze with 2 tsp of water and the juice of 2 Lime wedges. Return the pan to a medium-high heat with another drizzle of oil. Add in the drained black beans, cooked broccoli, and half of the Miso Glaze mixture. Toss together and heat through for 2-3 minutes. Remove from the pan on completion, cover to keep warm, and set aside for serving.
FRY THE BASA
Pat the basa dry with some paper towel and season. Return the pan to a medium-high heat with another drizzle of oil if necessary. When hot, fry the basa for 2-3 minutes per side until cooked through and golden. In the final minute, add the remaining Miso Glaze mixture and use it to baste the fish. Remove the pan from the heat on completion.
FLAVOUR FUSION!
Serve up some flavourful black beans and charred broccoli. Side with the miso-glazed basa and dollop over the silky Corn purée. Garnish with a lime wedge and the toasted sesame seeds. Enjoy!
BEFORE YOU GET GOING
Read the whole recipe. The prep instructions are displayed in the ingredient list, directly under the item they apply to. You can either do all your prep before you start, or as you get to each item in the method.
SESAME SEEDS
Place the black sesame seeds in a large, nonstick pan over a medium heat. Toast for 2-4 minutes, shifting occasionally. Remove from the pan on completion and set aside to cool.
Corn PURÉE
Place the Corn in a pot over a medium heat with 120ml of water. Stir in the vegetable stock and bring to a simmer. Cook for 3-4 minutes until heated through. On completion, remove from the heat and pour into a blender or food processor. Blend until smooth. If the consistency is too thick, add a splash of water and blend again. Return to the pot and season to taste. Place over a very low heat to keep warm until serving, but don’t let it boil!
CHAR THE BROCCOLI
Return the nonstick pan to a medium-high heat with a drizzle of oil. When hot, fry the broccoli pieces with some salt and pepper for 7-8 minutes until lightly charred. Add a splash of water, cover with a lid, and simmer for 1-2 minutes until cooked but still al dente. You may need to do this step in batches. Remove from the pan on completion.
MISO VEGGIES
In a bowl, combine the Miso Glaze with 1 tbsp of water and the juice of 4 Lime wedges. Return the pan to a medium-high heat with another drizzle of oil. Add in the drained black beans, cooked broccoli, and half of the Miso Glaze mixture. Toss together and heat through for 3-4 minutes. Remove from the pan on completion, cover to keep warm, and set aside for serving.
FRY THE BASA
Pat the basa dry with some paper towel and season. Return the pan to a medium-high heat with another drizzle of oil if necessary. When hot, fry the basa for 2-3 minutes per side until cooked through and golden. In the final minute, add the remaining Miso Glaze mixture and use it to baste the fish. You may need to do this step in batches. Remove the pan from the heat on completion.
FLAVOUR FUSION!
Serve up some flavourful black beans and charred broccoli. Side with the miso-glazed basa and dollop over the silky Corn purée. Garnish with a lime wedge and the toasted sesame seeds.
Black Sesame Seeds - 20ml
Corn - 600g
Vegetable Stock - 30ml
Broccoli Florets - 400g
Miso Glaze - 120ml
Limes - 2
Black Beans - 480g
Basa Fillets - 4
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R374.04
for 4 servings · R93.51 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Corn needs 600 gKoo Creamstyle Sweetcorn 415 g 415 g at R23.99 · 1.45× packR34.68
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Black Sesame Seeds needs 20 mlBlack Sesame Seeds 250 g R63.99 · whole pack (size can't be divided)R63.99
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Black Beans needs 480 gBlack Beans 500 g 500 g at R57.99 · 96% of packR55.67
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Basa Fillets needs 4Basa Fillets Avg 300 g R87.00 · whole pack (size can't be divided)R87.00
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Limes needs 2Chilli and Lime Salt 40 g R25.99 · whole pack (size can't be divided)R25.99
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Vegetable Stock needs 30 mlFresh Liquid Vegetable Stock 500 ml 500 ml at R39.99 · 6% of packR2.40
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Broccoli Florets needs 400 gBroccoli Florets 300 g 300 g at R36.99 · 1.33× packR49.32
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Miso Glaze needs 120 mlMiso Tasty Rich and Spicy Miso Glaze 150 g R54.99 · whole pack (size can't be divided)R54.99
Shopping
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Frequently Asked Questions
What is the preparation time for MISO-GLAZED BASA?
The preparation time for MISO-GLAZED BASA with silky corn purée & charred broccoli is between 20 and 30 minutes.
What is the total time required to make MISO-GLAZED BASA with silky corn purée & charred broccoli?
The total time required to make MISO-GLAZED BASA with silky corn purée & charred broccoli is between 30 and 40 minutes.
How many servings does MISO-GLAZED BASA provide?
4 servings
What are the main ingredients in MISO-GLAZED BASA?
Basa Fillet, Black Beans, Black Sesame Seeds, Broccoli Florets, Corn, Lime, Miso Glaze, Vegetable Stock
What is the nutritional information of MISO-GLAZED BASA?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare MISO-GLAZED BASA?
CHAR THE BROCCOLI: Return the nonstick pan to a medium-high heat with a drizzle of oil. When hot, fry the broccoli pieces with some salt and pepper for 6-7 minutes until lightly charred. Add a splash of water, cover with a lid, and simmer for 1-2 minutes until cooked but still al dente. Remove from the pan on completion. MISO VEGGIES: In a bowl, combine the Miso Glaze with 2 tsp of water and the juice of 2 lime wedges. Return the pan to a medium-high heat with another drizzle of oil. Add in the drained black beans, cooked broccoli, and half of the Miso Glaze mixture. Toss together and heat through for 2-3 minutes. Remove from the pan on completion, cover to keep warm, and set aside for serving. CORN PURÉE: Place the corn in a pot over a medium heat with 60ml of water. Stir in the vegetable stock and bring to a simmer. Cook for 2-3 minutes until heated through. On completion, remove from the heat and pour into a blender or food processor. Blend until smooth. If the consistency is too thick, add a splash of water and blend again. Return to the pot and season to taste. Place over a very low heat to keep warm until serving, but don’t let it boil! FRY THE BASA: Pat the basa dry with some paper towel and season. Return the pan to a medium-high heat with another drizzle of oil if necessary. When hot, fry the basa for 2-3 minutes per side until cooked through and golden. In the final minute, add the remaining Miso Glaze mixture and use it to baste the fish. Remove the pan from the heat on completion. BEFORE YOU GET GOING: Read the whole recipe. The prep instructions are displayed in the ingredient list, directly under the item they apply to. You can either do all your prep before you start, or as you get to each item in the method. SESAME SEEDS: Place the black sesame seeds in a large, nonstick pan over a medium heat. Toast for 2-4 minutes, shifting occasionally. Remove from the pan on completion and set aside to cool. FLAVOUR FUSION!: Serve up some flavourful black beans and charred broccoli. Side with the miso-glazed basa and dollop over the silky corn purée. Garnish with a lime wedge and the toasted sesame seeds. Enjoy!
What should be prepared from my kitchen to make MISO-GLAZED BASA?
Basa Fillet, Black Beans, Black Sesame Seeds, Broccoli Florets, Corn, Lime, Miso Glaze, Vegetable Stock
How many calories does MISO-GLAZED BASA have?
calories
How much fat content does MISO-GLAZED BASA have?
grams