Diet & Healthy
Healthy Work Lunch Box: Turmeric-Roasted Dory Fish Rice Bowl & Sautéed Green Beans with Corn
Prep
15 min
Cook
15 min
Servings
1
Level
Easy
A fresh rice bowl featuring savory, slightly spicy turmeric-roasted dory fish paired with crisp sautéed green beans and sweet corn. This lunch box meal is light on the stomach, packed with protein, and still delicious even when eaten at room temperature during your office lunch break. Perfect for anyone who wants to eat healthy without the hassle of reheating food at work.
🧂 Ingredients
🍽️ Servings: 1
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 200 grams dory fish fillet
- 1 tsp turmeric powder
- 3 cloves, minced garlic
- 1 whole, juiced lime
- 1/2 tsp salt
- 1/4 tsp ground pepper
- 1 tbsp olive oil
- 100 grams, cut into 3 cm pieces green beans
- 100 grams sweet corn kernels
- 3 cloves, sliced shallots
- 1 whole, sliced diagonally (optional) large red chili
- 1 tsp low-sodium soy sauce
- 200 grams brown or white rice
- 1 tbsp oil for sautéing
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👩🍳 Instructions
- 1 Rinse the dory fish fillet clean, coat it with lime juice and salt, let it sit for 10 minutes, then rinse briefly and drain.
- 2 Combine the turmeric powder, minced garlic, salt, and pepper with the olive oil, mixing well to form a seasoning paste.
- 3 Coat the dory fish evenly with the turmeric seasoning paste, and let it sit for at least 15 minutes so the flavors can soak in.
- 4 Heat a non-stick pan or preheat the oven to 350°F (180°C), then cook the fish for 8-10 minutes, flipping occasionally, until cooked through and golden brown.
- 5 While waiting for the fish to cook, heat oil for sautéing, then sauté the shallots and chili until fragrant.
- 6 Add the green beans and sweet corn, and sauté over medium heat for 4-5 minutes until the green beans are slightly wilted but still crisp.
- 7 Add the soy sauce, stir well, cook for another 1-2 minutes, then remove from heat.
- 8 Prepare a lunch box, arrange the rice on one side, place the roasted dory fish and sautéed green beans with corn on the other side, and let it cool before sealing tightly.
💡 Tips
• Use frozen dory fish fillet that has been thawed overnight in the refrigerator so the texture doesn't fall apart when roasted.
• Roast the fish in a non-stick pan without a lot of oil to keep it lower in fat while still tasting savory.
• Store the rice and side dishes in separate containers if you want the lunch box to stay fresh longer before combining them at mealtime.
• The turmeric seasoning paste can be made in a large batch and stored in the refrigerator as a marinade stock for up to 3 days.
📊 Nutrition Facts / serving
380 kkal
Calories (kcal)
28 gg
Protein
9 gg
Fat
45 gg
Carbs
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