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Info
Preparation MethodBake
DifficultyNovice
Preparation Time20 minutes
Serves4
Calories113 calories
Nutritional Info
FAT 8g SATURATED FAT 1g POLYUNSATURATED FAT 1g MONOUNSATURATED FAT 5g CARBOHYDRATES 4g SUGAR 2g FIBER 0g PROTEIN 8g SODIUM 1179 mg
Description
Lemon Soy Baked Fish

Super low cal, this tasty dish would be a perfect accompaniment to a veggie salad. This recipe is from an amazing site that caters to all special diets and in particular, for those whose lives have been touched by cancer...check out Cook for Your Life and pass the site along to some you know!

Photos
Lemon Soy Baked Fish
_Lemon Soy Baked Fish
http://motivationsfitness.com/m/photos/get_image/file/760164579c8ae7a619b79f7f16d40b5e.jpg
Ingredients
  • 1 center-cut fillet of fish (1 ½ to 2 pounds), skin on, cut into 4 slices (salmon, trout, cod or sea bass)

Marinade:

  • ⅓ cup soy sauce
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon sugar
  • 2 tablespoon olive oil (if using salmon, half the olive oil), plus 1 teaspoon for baking sheet
  • 1 clove garlic, crushed and sliced
  • 1 teaspoon grated lemon zest
  • 2 tablespoon lemon juice
  • 1 tablespoon chopped fresh herbs, I would use tarragon, rosemary or thyme
Directions

1. Put all the marinade ingredients except the herbs together in a saucepan. Bring to a boil. Take the mixture off the heat and let it cool. Stir in the herbs once the marinade has cooled somewhat.

2. Pat the fish pieces dry and lay them out in one layer in a non-reactive Pyrex or glass dish. Cover with the marinade.  Leave the fish to sit in the marinade for at least 1 hour in the refrigerator, turning the pieces every so often to make sure they are marinating evenly.

3. Preheat the oven to 400 degrees with an oiled baking sheet on the middle rack.

4. Place fish fillets skin-side down on the hot baking sheet. Spoon marinade over the fish and bake until the skin is crisp, 5-10 minutes depending on thickness. Turn carefully, add any remaining marinade and cook another 2-3 minutes.

5. If you are cooking salmon and like it rare, don’t turn it, just continue cooking and basting the fillet with marinade for another 3-5 minutes with the skin side down. It will be done underneath and a little rare on top.

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