Try this quick and easy microwave preparation for any firm-textured fish, such as snapper, grouper, sea bass, or halibut. The small amount of dark sesame oil in the sauce goes a long way and lends a deep flavor to the fish.
- ¼ cup minced cilantro or parsley
- 2 scallions, thinly sliced
- 1 tablespoon minced fresh ginger
- 1 clove garlic, minced
- 2 tablespoons reduced-sodium soy sauce
- 2 teaspoons dark sesame oil
- 4 skinless striped bass fillets (6 ounces each)
- ¼ teaspoon salt
1. In a small bowl, combine the cilantro, scallions, ginger, and garlic. In another small bowl, stir together the soy sauce and sesame oil.
2. Place the fish in a large, microwave-safe dish and sprinkle with the salt. Cover loosely with plastic wrap. Microwave on high for 3 minutes. Rotate the plate and cook for 3 minutes more, or until the fish just flakes when tested with a fork.
3. Transfer the fish to serving plates. Pour any juices from the cooking plate into the soy sauce mixture and stir to combine. Sprinkle the scallion-ginger mixture over the fish and spoon the sauce on top.
Makes 4 servings.
Nutrition per serving: 190 calories, 5g total fat (1g saturated), 0g dietary fiber, 2g carbohydrate, 34g protein, 485mg sodium.
A good source of: omega-3 fatty acids, selenium, vitamin B12, vitamin B6.
Also see 11 Recipes for Fish.