Prep Time | 10 mins |
Total Time | 10 mins |
Serves | 4 |
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
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.
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} |