Low Fat Roasted Eel
Delight in the bold, umami-rich flavors of Low Fat Roasted Eel, a healthy twist on a classic delicacy. This easy-to-make recipe marries tender, oven-roasted eel with a tangy marinade of reduced-sodium soy sauce, fresh lemon juice, and a touch of honey for natural sweetness. Infused with aromatic garlic, ginger, and a hint of black pepper, the eel is perfectly balanced between savory and subtly sweet flavors. Finished with vibrant scallions and a sprinkle of toasted sesame seeds, this dish is as visually appealing as it is delicious. With a quick prep time of 15 minutes and minimal oil thanks to an olive oil spray, this lighter version of roasted eel is perfect for those seeking a health-conscious yet gourmet dinner option. Serve with steamed rice or a crisp salad for a nutritious meal that's packed with flavor and flair.
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Recipe Information
Ingredients
- 2 whole eel, cleaned and prepared
- 4 tablespoons soy sauce, reduced sodium
- 2 tablespoons lemon juice, freshly squeezed
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 1 teaspoon honey
- 0.25 teaspoon black pepper
- 2 tablespoons scallions, sliced
- 1 teaspoon sesame seeds, toasted
- as needed olive oil spray
Instructions
Preheat your oven to 400°F (200°C).
In a small bowl, mix together the soy sauce, lemon juice, minced garlic, minced ginger, honey, and black pepper to create a marinade.
Place the cleaned and prepared eel in a shallow dish and pour the marinade over the top, ensuring it covers the eel evenly. Marinate for at least 10 minutes, turning occasionally.
Line a baking sheet with aluminum foil and lightly spray with olive oil to prevent sticking.
Remove the eel from the marinade and place it on the prepared baking sheet.
Roast the eel in the preheated oven for 20-25 minutes, or until the flesh is opaque and cooked through.
During the last 5 minutes of roasting, sprinkle sliced scallions over the eel for an aromatic finish.
Once cooked, remove the eel from the oven and allow it to rest for a few minutes.
Slice the eel into desired portions, sprinkle with toasted sesame seeds, and serve immediately.
Nutrition Facts
Calories |
1223 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.5 g | 94% | |
| Saturated Fat | 16.4 g | 82% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 881 mg | 294% | |
| Sodium | 2551 mg | 111% | |
| Total Carbohydrate | 15.8 g | 6% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 7.3 g | ||
| Protein | 120.1 g | 240% | |
| Vitamin D | 111.0 mcg | 555% | |
| Calcium | 168 mg | 13% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1581 mg | 34% | |
*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.
