Heart-Healthy Steamed Fish Fillet with Ginger and Scallions
Delight in the clean, delicate flavors of Heart-Healthy Steamed Fish Fillet with Ginger and Scallions, a simple yet elegant dish tailored to be as nutritious as it is delicious. This recipe features tender white fish fillets, infused with the aromatic medley of fresh ginger, scallions, and garlic, all gently steamed to preserve their natural goodness. A drizzle of low-sodium soy sauce, rice vinegar, and sesame oil enhances the dish with a touch of umami while keeping it heart-friendly. Perfect for busy weeknights, this 25-minute recipe is easy to prepare and pairs beautifully with steamed brown rice and sautéed vegetables. Whether you're seeking a light, flavorful meal or prioritizing wholesome eating, this steamed fish recipe is bound to become a dinnertime favorite.
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Recipe Information
Ingredients
- 4 pieces (about 6 oz each) White fish fillets (such as cod, tilapia, or haddock)
- 2 tablespoons (julienned) Fresh ginger
- 4 stalks (sliced into 2-inch pieces) Scallions
- 3 tablespoons Low-sodium soy sauce
- 1 teaspoon Rice vinegar
- 1 teaspoon Sesame oil
- 2 cloves (thinly sliced) Garlic
- 1 cup Water
- 1 wedge (for garnish) Lemon
- 2 tablespoons (chopped) Fresh cilantro (optional)
Instructions
Prepare the fish fillets by patting them dry with paper towels and placing them on a heatproof plate or steaming dish.
Sprinkle the ginger julienne and half of the scallion pieces evenly over the fish fillets.
Prepare the steaming setup: Add 1 cup of water to a large wok or deep saucepan and place a steamer rack inside. Bring the water to a boil.
Place the plate with the fish onto the steamer rack. Ensure the plate is stable and not touching the water. Cover the wok or saucepan with a tight-fitting lid.
Steam the fish over medium heat for 8–10 minutes, or until the fish is opaque and flakes easily with a fork.
While the fish is steaming, prepare the sauce: In a small bowl, mix the low-sodium soy sauce, rice vinegar, and sesame oil. Set aside.
In a small skillet, heat 1 teaspoon of sesame oil and sauté the garlic until fragrant but not browned (about 1 minute). Set aside.
Once the fish is cooked, carefully remove the plate from the steamer. Drizzle the prepared sauce evenly over the fish fillets.
Top the fish with the remaining sliced scallions and the sautéed garlic. Optionally, garnish with fresh cilantro for added flavor and freshness.
Serve immediately with a lemon wedge on the side for an optional spritz of brightness. This pairs well with steamed brown rice and lightly sautéed vegetables for a complete heart-healthy meal.
Nutrition Facts
Calories |
805 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.1 g | 27% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 1928 mg | 84% | |
| Total Carbohydrate | 11.8 g | 4% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 1.8 g | ||
| Protein | 143.8 g | 288% | |
| Vitamin D | 34.0 mcg | 170% | |
| Calcium | 208 mg | 16% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 2290 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
