Baked Chili Garlic Fish

Baked Chili Garlic Fish is a flavorful and healthy dish that combines tender fish fillets with a spicy chili garlic marinade. This high-protein meal is perfect for a quick weeknight dinner, delivering bold flavors in every bite.

Ingredients

• White fish fillets (e.g., cod or tilapia) - 300 grams
• Garlic - 4 cloves, minced
• Fresh red chili - 2, finely chopped (adjust to taste)
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Honey - 1 tablespoon
• Lemon juice - 1 tablespoon
• Fresh ginger - 1 teaspoon, grated
• Spring onions - 2, chopped
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. In a bowl, mix minced garlic, chopped chili, soy sauce, sesame oil, honey, lemon juice, ginger, salt, and black pepper to create the marinade.
3. Place the fish fillets in a baking dish and pour the marinade over them, ensuring they are well coated. Let it marinate for about 15 minutes.
4. Sprinkle chopped spring onions over the marinated fish.
5. Cover the baking dish with aluminum foil and bake in the preheated oven for 15 minutes.
6. Remove the foil and bake for an additional 5 minutes or until the fish flakes easily with a fork.
7. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 320
• Protein: 35 g
• Carbs: 15 g
• Fiber: 1 g
• Sugar: 6 g
• Sodium: 650 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.25 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids, promoting heart health.

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