Fish Fillet in Sweet Soy

Fish Fillet in Sweet Soy is a delightful Chinese seafood dish featuring tender fish fillets coated in a rich, sweet soy sauce that balances flavors perfectly. This dish is not only quick to prepare but also showcases the umami essence of fresh fish.

Ingredients

• White fish fillet (e.g., tilapia or cod) - 300 grams
• Soy sauce - 60 ml
• Brown sugar - 2 tablespoons
• Garlic - 3 cloves, minced
• Ginger - 1 tablespoon, grated
• Sesame oil - 1 tablespoon
• Cornstarch - 2 tablespoons
• Vegetable oil - 2 tablespoons for frying
• Spring onions - 2 stalks, chopped (for garnish)
• Sesame seeds - 1 tablespoon (for garnish)

Steps

1. In a bowl, mix together soy sauce, brown sugar, minced garlic, grated ginger, and sesame oil to create the marinade.
2. Cut the fish fillet into portions and place them in the marinade. Let it marinate for 10 minutes.
3. After marinating, remove the fish from the marinade and sprinkle cornstarch evenly on both sides of each fillet.
4. Heat vegetable oil in a non-stick frying pan over medium heat.
5. Once the oil is hot, carefully place the fish fillets in the pan and fry for about 3-4 minutes on each side, or until golden brown and cooked through.
6. Remove the fish from the pan and pour the remaining marinade into the pan, cooking it for 2-3 minutes until it thickens slightly.
7. Plate the fish fillets and drizzle the thickened sauce over them.
8. Garnish with chopped spring onions and sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 25 g
• Fiber: 1 g
• Sugar: 8 g
• Sodium: 800 mg
• Cholesterol: 60 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

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

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