Mediterranean Diet Oriental Steamed Fish
Elevate your weeknight dinner with this Mediterranean Diet Oriental Steamed Fish recipe, a perfect fusion of light, zesty Mediterranean flavors and aromatic Asian-inspired ingredients. Fresh white fish fillets, such as cod or sea bass, are gently steamed over a bed of lemon slices after being marinated in a vibrant mix of soy sauce, honey, fresh ginger, and garlic. Garnished with fresh cilantro, spring onions, and a hint of red chili, this dish is as visually stunning as it is delicious. Packed with lean protein, heart-healthy olive oil, and low-sodium seasonings, this wholesome recipe stays true to the Mediterranean diet while offering the tangy, umami flavors of the East. Ready in just 35 minutes, it pairs beautifully with sautéed greens or a refreshing Mediterranean salad for a nutritious, satisfying meal you’ll want to make again and again.
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Recipe Information
Ingredients
- 4 fillets fresh white fish fillets (such as cod or sea bass)
- 1 large lemon
- 2 tablespoons extra virgin olive oil
- 3 garlic cloves
- 2 tablespoons fresh ginger
- 2 tablespoons soy sauce (low sodium)
- 1 tablespoon honey
- 2 spring onions
- 1 bunch fresh cilantro
- 1 red chili
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Begin by preparing the ingredients: finely grate the fresh ginger, mince the garlic cloves, slice the spring onions thinly, de-seed and finely chop the red chili, and chop the cilantro leaves.
Cut the lemon into thin slices, reserving one slice for squeezing and the others for steaming.
In a small bowl, mix together the grated ginger, minced garlic, soy sauce, honey, olive oil, and the juice from the reserved lemon slice. Stir until well combined to create the marinade.
Place the fish fillets on a large plate or shallow dish. Spoon the marinade evenly over the fillets, making sure each piece is well-coated. Cover with plastic wrap and let them marinate for at least 10 minutes.
Prepare a steamer by filling it with water and bringing it to a gentle simmer. Line the steamer basket with the lemon slices.
Once the fish has marinated, place the fillets on top of the lemon slices in the steamer basket.
Steam the fish over medium heat, with the lid on, for about 12-15 minutes or until the fish is opaque and flakes easily with a fork.
While the fish is steaming, prepare the serving platter and any side dishes you might want.
Once cooked, carefully remove the fish from the steamer and place it on the serving platter.
Garnish each fillet with sliced spring onions, chopped cilantro, and finely chopped red chili. Season with a pinch of sea salt and black pepper to taste.
Drizzle a small amount of olive oil over the fish before serving to enhance its freshness and flavor.
Serve immediately with a side of your choice, such as sautéed spinach or a Mediterranean salad, and enjoy the light, zesty flavors of this nutritious dish.
Nutrition Facts
Calories |
792 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2444 mg | 106% | |
| Total Carbohydrate | 51.4 g | 19% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 26.2 g | ||
| Protein | 81.4 g | 163% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 270 mg | 21% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2549 mg | 54% | |
*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.
