Soy Fish, Chili Rice, Micro Greens

A lovely inclusion in a grilled platter or great for a light meal with a little salad and a bit of carb.

When we buy fish, I prefer a whole uncleaned piece, or the next best, whole cleaned. This format allows me to practise cutting different types of fish, familiarise myself with its anatomy, as well as the flexibility to extract whatever cut suits my needs that day. In addition, not only is the fish much cheaper in this format, the carcass is scraped and the outcome enough for a sandwich, and the carcass itself used for stock.

We had freshly cut fillets available therefore yesterday evening, and I wasn’t in the mood for much cooking. The rice was washed and boiled, the fish pan grilled, the rice then spiced, the whole plated and we were done.


  • For soy fish
    • Dark soy, 1 tbsp
    • Light soy, 2 tbsp
    • Sechuan pepper oil, 1 tsp
    • Sugar, 1/2 tsp
  • For spiced rice
    • Tibetan chilli paste
    • Sesame oil
    • Oil for sauteeing
    • Onion, 1 pc, sliced
    • Garlic, 5 cloves, sliced
  • Rice, cooked, 3 cups
  • Filleted fish, 4 pieces
  • Mustard micro greens, 3 small bunches
  • Salt to taste


  1. Mix ingredients for soy fish well, marinate fish for 30 minutes, pan fry/grill with a little oil; about 3 to 5 minutes on medium heat on each side, depending on the thickness of the piece.
  2. Fry onions until translucent, add garlic, fry some more, add remaining ingredients for rice, mix well, then mix well again with the cooked rice.
  3. Plate and serve.


  • The fillets used came from a 1.5 kilo Indian basa, which were trimmed to remove the semi-circular row of thick ‘rib’ thorns, then sliced in half. Four pieces therefore constituted two whole trimmed, boneless fillets.
  • Dark soy has more colour, little flavour. Light soy has little colour, more flavour.
  • Ideally, one would use sticky rice, but whatever you have should work fine.
  • The coarser your sugar, the longer it’ll take to blend with the marinade and have any real effect. Use powdered sugar if your sugar is very coarse.

By Sid Khullar

Sid Khullar is a wellness coach who works with different aspects of lifestyle change towards the accomplishment of goals such as weight loss and blood sugar management among other health situations that require the presence of specialised, precise diets and lifestyle change. His methods address aspects of food, nutrition and the mind.