Soy-Marinated Fish

Gluten Free
Dairy Free
Health score
5%
Soy-Marinated Fish
45 min.
6
214kcal

Suggestions


Are you ready to elevate your lunch or dinner experience with a dish that is both delicious and healthy? Look no further than this Soy-Marinated Fish recipe! Perfectly gluten-free and dairy-free, this dish is not only a feast for the taste buds but also a great option for those with dietary restrictions.

Imagine tender, flaky fish fillets marinated in a vibrant blend of fresh ginger, green onions, and a hint of sweetness from sugar, all brought together with the rich flavors of soy sauce and sesame oil. The marinade infuses the fish with a delightful umami taste, making each bite a burst of flavor. The addition of star anise adds a unique aromatic touch that will leave your guests guessing about the secret ingredient!

This recipe is designed to serve six, making it ideal for family gatherings or dinner parties. With a preparation time of just 45 minutes, you can impress your loved ones without spending all day in the kitchen. Whether served cold or at room temperature, this dish is versatile enough to be enjoyed as a main course or a light lunch. Plus, with only 214 calories per serving, you can indulge guilt-free!

So, gather your ingredients and get ready to create a stunning dish that will not only satisfy your hunger but also delight your palate. Your culinary adventure awaits!

Ingredients

  • 1.5 pounds filets cut into 2x3- or 2x4-inch pieces
  • tablespoons ginger fresh minced peeled
  • 0.3 cup spring onion chopped
  • tablespoons sesame oil 
  • tablespoons rice wine dry chinese ( rice wine)
  • tablespoon soya sauce dark
  • tablespoons soya sauce 
  • tablespoons sugar 
  • tablespoons vegetable oil divided
  •  star anise whole

Equipment

  • paper towels
  • sauce pan
  • wok
  • spatula
  • glass baking pan

Directions

  1. Rinse fish and pat dry.
  2. Mix green onions, ginger, 1 tablespoon rice wine, 1 tablespoon oil, and soy sauce in 11x7x2-inch glass baking dish.
  3. Add fish and turn to coat.
  4. Let marinate 1 hour at room temperature.
  5. Bring first 6 ingredients to boil in heavy small saucepan, stirring to dissolve sugar. Reduce heat to medium and simmer until sauce is slightly thickened and reduced to 1/3 cup, about 4 minutes.
  6. Remove star anise sauce from heat and cool.
  7. Remove fish from marinade and place on several layers of paper towels to drain; reserve marinade. Pat fish dry.
  8. Heat 14-inch-diameter flat-bottomed wok over high heat until drop of water added to wok evaporates on contact.
  9. Add remaining 1 tablespoon oil to wok, then fish pieces, spreading evenly. Cover and cook 30 seconds. Uncover and loosen fish pieces with metal spatula. Reduce heat to medium and cook 1 minute. Turn fish pieces over; cook 1 minute.
  10. Add remaining 2 tablespoons rice wine and reserved marinade from fish. Cover and cook 1 minute.
  11. Remove wok from heat; let fish stand covered until just opaque in center, about 1 minute. Using metal spatula, transfer fish and sauce from wok to plate.
  12. Drizzle with some of star anise sauce. Refrigerate until cold. DO AHEAD Can be made 6 hours ahead. Cover fish and keep chilled. Cover remaining star anise sauce and let stand at room temperature.
  13. Spoon additional star anise sauce over fish; sprinkle with green onions and serve cold or at room temperature.

Nutrition Facts

Calories214kcal
Protein41.28%
Fat43.75%
Carbs14.97%

Properties

Glycemic Index
25.35
Glycemic Load
4.4
Inflammation Score
-3
Nutrition Score
9.6613043546677%

Flavonoids

Kaempferol
0.06mg
Quercetin
0.44mg

Nutrients percent of daily need

Calories:214.21kcal
10.71%
Fat:10.05g
15.46%
Saturated Fat:1.51g
9.46%
Carbohydrates:7.74g
2.58%
Net Carbohydrates:7.46g
2.71%
Sugar:6.3g
7%
Cholesterol:48.76mg
16.25%
Sodium:565.28mg
24.58%
Alcohol:0.81g
100%
Alcohol %:0.68%
100%
Protein:21.34g
42.67%
Selenium:37.77µg
53.96%
Phosphorus:245.66mg
24.57%
Vitamin B12:1.03µg
17.2%
Vitamin K:17.71µg
16.87%
Vitamin B6:0.31mg
15.25%
Potassium:517.21mg
14.78%
Vitamin B3:2.75mg
13.74%
Magnesium:42.81mg
10.7%
Vitamin E:1.19mg
7.96%
Vitamin D:1.02µg
6.8%
Vitamin B1:0.1mg
6.35%
Vitamin B2:0.09mg
5.5%
Iron:0.8mg
4.43%
Manganese:0.08mg
4.03%
Zinc:0.59mg
3.92%
Folate:12.63µg
3.16%
Copper:0.06mg
2.88%
Vitamin C:2.13mg
2.58%
Calcium:24.89mg
2.49%
Vitamin B5:0.22mg
2.19%
Vitamin A:87.42IU
1.75%
Fiber:0.27g
1.1%
Source:Epicurious