Asian Style Baked Fish

Asian Style Baked Fish

Your mouth will start to water when you smell this fish cooking. The unique blend of Asian inspired spices makes any mild flavoured fish taste absolutely amazing.

CAL P/SERVE
494
kJ P/SERVE
2070
FAT P/SERVE
11.8g
CARBS P/SERVE
46g
PROTEIN P/SERVE
45.2g
SUGAR P/SERVE
4.8g
SODIUM P/SERVE
606g
FAT
%
3.2%
ENERGY RDI%
23.7%

This spinach and rice noodles work well with the succulent fish which will melt in your mouth if cooked just right. In addition to tasting sensational, this recipe is a nutrition powerhouse. Serve with Asian slaw or tangy coleslaw.

This recipe is low saturated fat, low sugar, high protein.

Ingredients

  • 2 x 150g firm thick white fish fillets (snapper or barramundi)
  • 200g fresh baby spinach
  • 10g butter
  • ¼  cup water
  • 100g rice noodles, dried
  • Sprinkle of sesame seeds

Marinade

  • 1 tsp.each - ginger /  garlic / fish sauce / brown sugar / sesame oil
  • 2 tsp. mirin & 2 tsp. soy sauce, salt reduced
  • ½ tsp. chilli paste (optional)

Method

  1. Preheat oven 180C.
  2. Line a baking tray or dish with baking paper, place fish fillets on paper.
  3. Mix marinade ingredients in a small bowl. With a pastry brush coat the top of the fish with the sauce and sprinkle with sesame seeds.
  4. Bake in oven for 15 mins then take out of oven and drizzle or baste the remaining sauce over the fish and cook a further 10 mins. The cooking time will depend on the thickness of the fish.
  5. Meanwhile boil kettle and soak the noodles in a bowl then drain.
  6. Next heat a large non-stick frypan and place the spinach in the pan, with the water and garlic, as you stir it will wilt down. Season with salt and pepper and the last minute add a sliver of butter, turn off heat.
  7. Place your noodles onto plate, then divide spinach on top of noodles then the fish. Serve immediately.

Nutrition Table

Servings: 2 Serving size:358g
Average Serve Average 100g
Energy 2070 kJ 578 kJ
  494 Cal 138 Cal
Protein 45.2 g 12.6 g
Fat, total 11.8 g 3.3 g
- saturated 4.8 g 1.3 g
Carbohydrate 46 g 12.9 g
- sugars 4.8 g 1.4 g
Sodium 606 mg 169 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

Recipe Books

This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
BUY NOW
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
BUY NOW
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
BUY NOW
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
BUY NOW
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
BUY NOW
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
BUY NOW
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
BUY NOW
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Who doesn't love a curry? These 10 recipes are healthy, tasty and easy to cook. No need to get a takeaway, make your own and you will appricate having contol on the ingredients. This PDF can be printed or saved to your tablet or computer.
BUY NOW

Top 5 Recipes

Weightloss.com.au Facebook Page Weightloss.com.au Twitter Page Weightloss.com.au Pinterest Boards

Follow us on Facebook

Follow us on Instagram

Follow our Pinterest Boards