Baked Fish with Soy-Sesame Drizzle


One of my favorite fool proof ways to cook fish comes from chef and cookbook author Pam Anderson. It’s all done in the oven and you don’t even have to turn the fish. No preheating the oven either – sounds crazy but trust me when I tell you that it works and your fish will come out perfect every time. This recipe has a little Asian flare which is a nice change after all that holiday food. Go ahead and fill the rest of the plate with low calorie vegetables for a filling, healthy meal that takes just minutes to make.

There will be plenty of sauce so you can even drizzle a little over your side vegetables. The sauce contains some red pepper flakes and they give it a little kick which is nice since the Hake is a mild flavored fish. You could add a scoop of brown rice if you want a little healthy starch on your plate. Stir fried vegetables would be fun too. I went the easy route with oven roasting a couple baking sheets of vegetables in my other oven. When we built this house I debated about getting double ovens – I wasn’t sure I needed two. One is a convection oven and the other a regular oven. I use both of them all the time – now I can’t imagine not having two ovens!

Baked Fish with Soy-Sesame Drizzle

  • 1  1/2 pounds fish fillets, hake, trout, tilapia, catfish, red snapper, cod or turbot
  • 2 teaspoons olive oil
  • 1/4 – 1/2 teaspoon garlic powder
  • salt and freshly ground black pepper

Soy-Sesame Drizzle

  • 2 tablespoons low sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 1 teaspoon toasted sesame oil
  • 1/2 teaspoon red pepper flakes
  • 2 teaspoons sugar

Spray a large rimmed baking sheet (line with foil for easy clean up) with non stick cooking spray. Arrange fish on baking sheet, drizzle with olive oil, season with salt, freshly ground black pepper and garlic powder to taste.

Position oven rack on the lowest level, place baking sheet on oven rack and turn oven to 400 degrees. Bake until fish is opaque about 15 – 17 minutes depending on thickness of fillets. Meanwhile prepare sauce.

Combine all sauce ingredients in a small bowl and whisk together. Drizzle sauce over cooked fish and serve.

Yield: 4 servings

Nutritional Information

Per Serving; 165.6 Calories, 5.1 g Fat, 50 mg Cholesterol, 405mg Sodium, 5.9g Carbs, 0g Fiber, 25.2 g Protein WWPP 4

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