Chia Steamed Fish

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
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
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761
485
11
2
1
22
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