| Prep Time | 10 mins |
| Total Time | 10 mins |
| Serves | 4 |
Ingredients
3 tbsp soy sauce
1 tbsp ginger, grated
1 garlic clove, grated
2 tbsp water
1 tbsp olive or sesame oil
4 white fish fillets, such as cod, sea bass or haddock
2 tbsp spring onions, sliced
a few coriander or parsley leaves
2 tsp black chia seeds
1 tbsp ginger, grated
1 garlic clove, grated
2 tbsp water
1 tbsp olive or sesame oil
4 white fish fillets, such as cod, sea bass or haddock
2 tbsp spring onions, sliced
a few coriander or parsley leaves
2 tsp black chia seeds
Method
In a small bowl, mix soy sauce, ginger, garlic, water and oil. Add fish and turn the pieces over to coat, then set aside for 5 minutes.
Place the fillets in a steaming basket or steamer. Set over boiling water, cover with lid and steam for about 3-5 minutes until fish is cooked through. Transfer to plates and sprinkle with spring onions, coriander and chia seeds.
Tip: You can also place the fish in a baking dish and pour the marinade over the fillets; add 2 tbsp water and cover with baking paper and foil – then bake in a 180C oven for about 8-10 minutes. Uncover and bake about 2-3 minutes, until fish is cooked through.
view nutritional information
| Energy (kJ) |
| Calories |
| Total Fat |
| Saturated |
| Polyunsaturated |
| Monounsaturated |
| Trans |
| Cholesterol |
| Vitamin A |
| Vitamin C |
| Sodium |
| Potassium |
| Total Carbs |
| Dietary Fibre |
| Sugars |
| Protein |
| Calcium |
| Iron |
| Per Serve |
| 784 |
| 187 |
| 9 |
| 1 |
| 1 |
| 3 |
| 0 g |
| 43 |
| 34{5a246017eb3d042bf5a47e123f61f70a368c7be80194aa79b3e291d2c767fd37} |
| 12{5a246017eb3d042bf5a47e123f61f70a368c7be80194aa79b3e291d2c767fd37} |
| 761 |
| 485 |
| 11 |
| 2 |
| 1 |
| 22 |
| 3{5a246017eb3d042bf5a47e123f61f70a368c7be80194aa79b3e291d2c767fd37} |
| 11{5a246017eb3d042bf5a47e123f61f70a368c7be80194aa79b3e291d2c767fd37} |
