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(9 votes, average: 3.89 out of 5)
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Servings: 4
Prep time: 20
This Lemon-Soy Baked Fish is a westernized version of a traditional teriyaki marinade. It is great for tofu, fish and chicken, and oh so easy to make. Although the ingredients produce a strong tasting marinade it leaves fish surprisingly light and deliciously flavored. Those on a bland diet should simply stick to the fish and avoid eating any of the fatty skin.
Preparation
- Put all the marinade ingredients except the herbs together in a saucepan. Bring to a boil. Take the mixture off the heat and let it cool. Stir in the herbs once the marinade has cooled somewhat.
- Pat the fish pieces dry and lay them out in one layer in a non-reactive Pyrex or glass dish. Cover with the marinade. Leave the fish to sit in the marinade for at least 1 hour in the refrigerator, turning the pieces every so often to make sure they are marinating evenly.
- Preheat the oven to 400 degrees with an oiled baking sheet on the middle rack.
- Place fish fillets skin-side down on the hot baking sheet. Spoon marinade over the fish and bake until the skin is crisp, 5-10 minutes depending on thickness. Turn carefully, add any remaining marinade and cook another 2-3 minutes.
- If you are cooking salmon and like it rare, don’t turn it, just continue cooking and basting the fillet with marinade for another 3-5 minutes with the skin side down. It will be done underneath and a little rare on top.
Ingredients:
- 1 (1.5 lbs) fillet of fish, center-cut, skin on, cut into 4 pieces (salmon, cod or sea bass)
Marinade:
- ⅓ cup soy sauce
- 1 tablespoon balsamic vinegar
- 1 teaspoon sugar
- 2 tablespoon olive oil (if using salmon, half the olive oil), plus 1 teaspoon for baking sheet
- 1 clove garlic, crushed and sliced
- 1 teaspoon grated lemon zest
- 2 tablespoon lemon juice
- 1 tablespoon chopped fresh herbs, I would use tarragon, rosemary or thyme (optional)
Nutritional Information
Calories
246 cals
Fat
10 g
Saturated Fat
2 g
Polyunsaturated Fat
2 g
Monounsaturated Fat
6 g
Carbohydrates
4 g
Sugar
2 g
Fiber
0 g
Protein
33 g
Sodium
1273 mg
*per serving
Ann's Tips and Tricks
If you are on a Bland Diet, use 2 teaspoons of olive oil only and avoid eating any fatty skin.
