It’s time to lighten up and enjoy a fish meal! 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.
Use your favorite white fish. Shown here is the Kirkland Wild Caught Hake. Tilapia, trout, cat fish, sole, red snapper, cod or turbot would also work. I even think salmon would be good with the Asian sauce but, wild caught salmon has gotten so expensive!
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
- 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
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
Recipe adapted from The Perfect Recipe for Losing Weight & Eating Great by Pam Anderson
I hope everyone had a joy filled holiday weekend. We had our little family gathering on Thanksgiving Day and the food was fabulous – even if I do say so myself! In the afternoon just as we were all thinking about taking a nap, Katy gathered us together to play a fun word game called Bananagrams. Have you heard of this game?
It’s something like Scrabble but each individual works off their own tiles and words so there isn’t any waiting around for your turn. We really liked that it played faster than Scrabble. Katy found this game at Target and I know we will play it again as everyone enjoyed it. This would make a great stocking stuffer for anyone who loves word games.
I don’t have a lot of blogging time right now as I am trying to get a lot done between now and next week when I have foot surgery. I won’t be able to drive for weeks after surgery so I am trying to stock up as best as I can. December is hubby Tom’s busiest work month of the year so he wont have a lot of extra time for errands. David is going to come stay with me as soon as his finals are over and Katy will be around too as soon as the high school she teaches at breaks for Christmas. Yesterday I made another pot of soup Beef Barley this time, to divide up and freeze for easy meals in the weeks to come. Its all coming together.
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