lemon, soy, baked, fish- Lemon-Soy Baked Fish- anti-cancer recipes- cook for your life

Lemon-Soy Baked Fish

1 Star2 Stars3 Stars4 Stars5 Stars (14 votes, average: 3.64 out of 5)
Loading...

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

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...


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)

Nutrition Facts

Calories

248 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

Directions

  1. 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.
  2. 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.
  3. Preheat the oven to 400 degrees with an oiled baking sheet on the middle rack.
  4. 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.
  5. 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.

Chef Tips

If you are on a Bland Diet, use 2 teaspoons of olive oil only and avoid eating any fatty skin.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



One comment

Leave a Review