Soy-Marinated Fish

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

Suggestions

Ingredients

  • 1.5 pounds pollack fillets cut into 2x3- or 2x4-inch pieces
  • tablespoons ginger fresh minced peeled
  • 0.3 cup green onions chopped
  • tablespoons asian 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