Asian Baked Fish – for 4

Asian baked fish
Posted in:
Prep: 5 min
Cook: 20 min
Dietary: , ,
Serves:
4
Cost: $$

Ingredients

  • 500 grams white fish fillets eg snapper, sea perch, ling, orange roughy

Glaze

  • 2 teaspoons honey
  • 1 teaspoon macadamia nut oil (or use other vegetable oil)
  • 1/2 teaspoon sesame oil
  • 1 teaspoon chilli paste or use a small red chilli, seeded and finely chopped
  • 1 clove garlic crushed
  • 1 teaspoon grated ginger
  • 2 teaspoons lime juice
  • 1 tablespoon reduced salt soy sauce

Directions

  1. Preheat oven to 200°C
  2. To make glaze: combine honey, oils, chilli, garlic, ginger, lime juice and soy sauce in a small bowl
  3. Make several shallow cuts across each fish fillet on both sides (not cutting all the way through). Brush each fish fillet generously with glaze
  4. Place fish in non-stick baking dish. Cook in preheated oven for 15-20 minutes – ensure fish is cooked through
  5. Serve immediately with steamed vegetables or salad and a small serve of steamed rice

Serves in 1 portion

  • Lean meat or Alternatives1
  • Unsaturated Spreads/Oils1/4

What was swapped?

Deep-frying/pan-frying in oil was swapped for oven-baking with very little oil

Tips

Not much time to cook? Instead of cooking in the oven, cover and cook in the microwave for 5-7 minutes. When cooking fish fillets in the microwave, turn any thin ends under to ensure the fish is a similar thickness throughout – this helps to ensure the ends do not overcook and dry out

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