Mediterranean Diet Steamed Fish Fillet with Ginger and Scallions
Infuse your mealtime with vibrant Mediterranean flavors in this healthy and aromatic recipe for Steamed Fish Fillet with Ginger and Scallions. Perfectly suited for the Mediterranean diet, this dish highlights tender, skinless white fish fillets infused with the fragrant notes of fresh ginger and scallions, delicately steamed to preserve their natural flavors and nutrients. A tangy soy-lemon sauce complemented by a drizzle of extra virgin olive oil adds depth and richness, while a sprinkle of fresh parsley completes this light and refreshing meal. Ready in under 30 minutes, this easy yet elegant dish pairs beautifully with steamed vegetables or a whole-grain side for a wholesome dinner that’s as nutritious as it is delicious. Whether you're watching your health or simply craving a flavorful dish, this recipe offers a perfect balance of delectable tastes and healthy eating.
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Recipe Information
Ingredients
- 4 pieces (4-6 oz each) Skinless white fish fillets (e.g., cod, halibut, or sea bass)
- 2 tablespoons Fresh ginger, thinly sliced into matchsticks
- 3 pieces Scallions, julienned
- 2 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Low-sodium soy sauce (or tamari for gluten-free)
- 1 teaspoon Sea salt
- 0.5 teaspoon Freshly ground black pepper
- 1 tablespoon Fresh parsley, chopped (for garnish)
- 2 cups Water (for steaming)
Instructions
Prepare your steaming setup by filling a large pot or wok with 2 cups of water. Place a steamer rack or basket above the water level and bring the water to a gentle boil.
Pat the fish fillets dry with paper towels. Lightly sprinkle both sides with sea salt and black pepper and set aside.
In a small mixing bowl, combine the low-sodium soy sauce, fresh lemon juice, and 1 tablespoon of the olive oil. Stir well to create the sauce and set it aside.
Arrange the fish fillets in a shallow, heatproof dish that can fit into your steamer. Evenly distribute the thinly sliced ginger and julienned scallions over the top of the fish.
Drizzle half of the prepared soy sauce mixture over the fish fillets for added flavor before steaming.
Place the dish with the fish into the steamer. Cover the pot or wok with a tight-fitting lid and steam over medium heat for approximately 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Carefully remove the steamed fish from the steamer and transfer the fillets to individual serving plates. Drizzle the remaining soy sauce mixture over the fish for enhanced flavor.
Finish by drizzling the fillets with the remaining tablespoon of olive oil and garnish with chopped fresh parsley for a pop of color and freshness.
Serve immediately alongside steamed vegetables, a light salad, or whole-grain bread for a complete Mediterranean-inspired meal.
Nutrition Facts
Calories |
399 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 38% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 57 mg | 19% | |
| Sodium | 3402 mg | 148% | |
| Total Carbohydrate | 10.7 g | 4% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 2.2 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 65 mg | 5% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 600 mg | 13% | |
*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.
