Baked Fish with Black Bean Sauce

Baked Fish with Black Bean Sauce is a savory and flavorful dish that highlights the umami richness of black beans paired with tender, flaky fish. This healthy recipe is perfect for a quick weeknight dinner, delivering both taste and nutrition in every bite.

Ingredients

• White fish fillets (such as cod or tilapia) - 300 grams
• Black bean sauce - 4 tablespoons
• Garlic, minced - 2 cloves
• Ginger, grated - 1 teaspoon
• Spring onions, chopped - 2 stalks
• Soy sauce - 1 tablespoon
• Lime juice - 1 tablespoon
• Sesame oil - 1 teaspoon
• Cilantro, chopped - 2 tablespoons
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. In a small bowl, mix the black bean sauce, minced garlic, grated ginger, soy sauce, lime juice, sesame oil, salt, and black pepper to create a marinade.
3. Place the fish fillets in a baking dish and pour the marinade over the fish, ensuring they are well coated.
4. Sprinkle the chopped spring onions over the 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 10 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 320
• Protein: 36 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

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

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