This ginger-soy baked fish recipe is a nutritious and flavorful dish, perfect for those seeking a heart-healthy meal or managing conditions like arthritis or diabetes. Rich in omega-3 fatty acids, fish supports heart health, brain function, and strong immunity, while providing essential nutrients like protein, vitamin D, and selenium. Ginger adds a zesty flavor and offers anti-inflammatory and antioxidant benefits, aiding digestion and regulating blood sugar levels. Together, these ingredients create a light, wholesome meal that’s easy to prepare and packed with health-boosting properties.
Ingredients
- 1/2 kg fish fillets
- 1 sprig spring onion, chopped finely
- 2 tbsp oil
For Sauce:
- 3 tsp grated ginger
- 2 garlic flakes
- 2 tsp soy sauce
- 1 tbsp vinegar
- 2 tbsp water
- 1 tsp sugar
- 1/4 tsp salt
- 1 tsp red chilli powder
- 2 tsp lemon juice
(Make a thin paste of all the ingredients.)
Method
- Clean the fillets and make into serving pieces
- Place it in the baking dish
- Heat oil in a pan
- Add the sauce paste into it
- Simmer for 5 minutes
- Pour over the fish fillets
- Garnish with spring onion
- Bake at 350 degree F for 30 minute.
Nutritional Values & Benefits
1. Fish Fillets (1/2 kg)
Nutritional Value:
- Calories: ~500 kcal
- Protein: ~50g
- Fat: ~20g
- Omega-3 fatty acids: ~2g
- Vitamins: D, B12
- Minerals: Selenium, phosphorus
Benefits:
- Fish is rich in protein, essential for muscle repair and immune health.
- Omega-3 fatty acids support heart and brain health.
- Vitamin D helps with bone health, while selenium is a potent antioxidant.
2. Spring Onion (1 sprig, chopped finely)
Nutritional Value:
- Calories: ~3 kcal
- Vitamin C: ~3% of daily value
- Folate, calcium, and fiber
Benefits:
- Spring onions are high in antioxidants and vitamin C, supporting immune function.
- Contains fiber and folate, beneficial for heart health.
3. Oil (2 tbsp)
Nutritional Value:
- Calories: ~240 kcal
- Fat: ~28g (varies by oil type)
Benefits:
- Provides healthy fats that are necessary for the absorption of fat-soluble vitamins.
- Helps with satiety and flavor enhancement in the recipe.
4. Grated Ginger (3 tsp)
Nutritional Value:
- Calories: ~5 kcal
- Active Compounds: Gingerol, shogaols
Benefits:
- Known for its anti-inflammatory and antioxidant properties.
- Supports digestive health and can help relieve nausea.
5. Garlic (2 flakes)
Nutritional Value:
- Calories: ~9 kcal
- Vitamins: C, B6
- Minerals: Manganese
Benefits:
- Contains allicin, which has antimicrobial and immune-boosting properties.
- Supports heart health by promoting blood vessel flexibility.
6. Soy Sauce (2 tsp)
Nutritional Value:
- Calories: ~10 kcal
- Sodium: High in sodium (~600 mg)
Benefits:
- Adds flavor with umami without high calorie content.
- Contains antioxidants that may benefit heart health, but should be consumed in moderation due to sodium.
7. Vinegar (1 tbsp)
Nutritional Value:
- Calories: ~3 kcal
- Acetic Acid
Benefits:
- Helps to regulate blood sugar levels and can aid digestion.
- Adds flavor with minimal calories and balances the sauce.
8. Water (2 tbsp)
- Nutritional Value: No calories or nutrients but essential for hydration.
Benefits:
- Keeps the dish moist and flavorful.
- Contributes to hydration and balances the sauce.
9. Sugar (1 tsp)
Nutritional Value:
- Calories: ~16 kcal
- Carbohydrates: 4g
Benefits:
- Adds a slight sweetness to balance the sauce flavors.
- Should be consumed in moderation, as excessive sugar intake can impact health.
10. Salt (1/4 tsp)
Nutritional Value:
- Sodium: ~580 mg
Benefits:
- Enhances flavor and balances acidity in the sauce.
- Necessary for electrolyte balance but should be limited due to potential impact on blood pressure.
11. Red Chilli Powder (1 tsp)
Nutritional Value:
- Calories: ~5 kcal
- Vitamins: C, A
- Capsaicin (active compound)
Benefits:
- Boosts metabolism due to capsaicin, which may aid in weight management.
- Contains antioxidants that support immune health.
12. Lemon Juice (2 tsp)
Nutritional Value:
- Calories: ~2 kcal
- Vitamin C: ~5% of daily value
Benefits:
- High in vitamin C, supporting immune health and skin health.
- Adds acidity, balancing the flavors in the sauce and aiding in iron absorption.
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