High Protein Oriental Steamed Fish
Elevate your healthy eating game with this High Protein Oriental Steamed Fish recipe, a perfect balance of flavor, nutrition, and simplicity. Packed with lean white fish fillets such as cod or sea bass and enriched with protein-rich tofu, this dish is seasoned to perfection with a savory blend of soy sauce, fresh ginger, scallions, and garlic. The addition of sesame oil and a splash of lemon juice delivers an aromatic, tangy twist, while optional red chili slices provide a hint of heat for those who like it spicy. Steaming the fish in parchment or foil packets ensures it stays moist and tender, locking in the fragrant marinade while making cleanup a breeze. Ready in just 35 minutes, this light yet satisfying dish is perfect for weeknight dinners or elegant gatherings. Serve directly from the packet for a unique presentation that adds a touch of flair to every plate.
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Recipe Information
Ingredients
- 400 grams white fish fillets (e.g., cod or sea bass)
- 200 grams firm tofu
- 2 tablespoons soy sauce
- 1 tablespoon fresh ginger
- 2 cloves garlic
- 3 stalks scallions
- 1 teaspoon sesame oil
- 1 small red chili (optional)
- 2 teaspoons lemon juice
- 1 pinch salt
- 1 pinch black pepper
Instructions
1. Start by slicing the firm tofu into small cubes, about 1 cm in size, and set aside.
2. Finely chop the fresh ginger and garlic cloves. Slice the scallions diagonally into thin rings. If using, finely slice the red chili.
3. Rinse the fish fillets under cold water and pat them dry with paper towels. Season both sides with salt and black pepper.
4. In a small bowl, mix together soy sauce, sesame oil, and lemon juice to create the marinade. Add in the chopped ginger and garlic, and half of the sliced scallions.
5. Place each fish fillet on a large piece of parchment paper or aluminum foil. Spoon the marinade evenly over the top of each fillet.
6. Scatter the tofu cubes and remaining scallion pieces around the fish. If desired, add a few slices of red chili for a spicy kick.
7. Fold the parchment or foil over the fish, crimping the edges to form a sealed packet.
8. Heat a steamer pot over high heat and bring the water to a boil. Reduce the heat to medium, and place the fish packets in the steamer basket.
9. Cover the steamer and steam the fish for approximately 10-15 minutes, depending on the thickness of the fillets, until the fish is opaque and flakes easily with a fork.
10. Carefully remove the packets from the steamer. Open them gently, being cautious of the hot steam. Serve immediately, straight from the packet, to retain all the fragrant flavors.
Nutrition Facts
Calories |
700 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.7 g | 36% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1577 mg | 69% | |
| Total Carbohydrate | 14.0 g | 5% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 4.2 g | ||
| Protein | 105.6 g | 211% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 444 mg | 34% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1822 mg | 39% | |
*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.
