Braised Fish with Garlic

Braised Fish with Garlic is a fragrant and savory dish that showcases tender fish fillets infused with the rich flavors of garlic and soy sauce. Perfectly braised to retain moisture, this dish promises a delightful experience for seafood lovers.

Ingredients

• White fish fillets (e.g., cod or tilapia) - 300 grams
• Garlic - 6 cloves, minced
• Ginger - 1 tablespoon, grated
• Soy sauce - 3 tablespoons
• Sesame oil - 1 tablespoon
• Vegetable oil - 2 tablespoons
• Green onions - 2 stalks, chopped
• Chicken or vegetable broth - 200 ml
• Brown sugar - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Salt - to taste
• Cilantro - for garnish

Steps

1. Pat the fish fillets dry with paper towels and season both sides with salt and black pepper.
2. In a large skillet or wok, heat vegetable oil over medium heat. Add minced garlic and grated ginger, sautéing for 1-2 minutes until fragrant.
3. Add the fish fillets to the skillet, cooking for about 2-3 minutes on each side until they begin to brown slightly.
4. In a bowl, mix together soy sauce, sesame oil, chicken or vegetable broth, and brown sugar, then pour this mixture over the fish in the skillet.
5. Cover the skillet with a lid and reduce the heat to low. Allow the fish to braise for 10-15 minutes, until cooked through and tender.
6. Once done, sprinkle chopped green onions and cilantro on top for garnish before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 6 g
• Fiber: 0 g
• Sugar: 2 g
• Sodium: 850 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which are beneficial for heart health.
• High in protein, supporting muscle repair and growth.

Tags