Scallion Oil Fish

Scallion Oil Fish is a savory and fragrant dish that features tender fish fillets drizzled with a luscious scallion-infused oil. It's a high-protein delight that combines the freshness of seafood with aromatic greens for a truly authentic Chinese dining experience.

Ingredients

• White fish fillets (such as cod or tilapia) - 300 grams
• Scallions - 5 stalks
• Garlic - 3 cloves
• Ginger - 1 inch piece
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Vegetable oil - 3 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Red chili flakes (optional) - 1/4 teaspoon

Steps

1. Rinse the fish fillets under cold water and pat dry with paper towels. Season both sides with salt and black pepper.
2. Finely chop the scallions, garlic, and ginger. Set aside.
3. In a non-stick skillet, heat 2 tablespoons of vegetable oil over medium heat. Once hot, add the fish fillets and cook for about 3-4 minutes on each side, or until the fish is cooked through and flakes easily with a fork. Remove from the skillet and set aside.
4. In the same skillet, add the remaining tablespoon of vegetable oil. Add the garlic and ginger, sautéing for about 30 seconds until fragrant.
5. Add the chopped scallions and optional red chili flakes, cooking for another minute. Pour in the soy sauce and sesame oil, stirring to combine.
6. Return the fish to the skillet, spooning the scallion oil over the fillets. Cook for an additional 1-2 minutes to heat through.
7. Serve the scallion oil fish hot, garnished with extra scallions if desired.

Nutrition

• Calories: 320
• Protein: 36 g
• Carbs: 6 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 750 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.25 L

Health Benefits

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

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