Teriyaki Fish

Difficulty | Serves 4 | Book 7

teriyaki fish
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4 tablespoons teriyaki sauce
1 tablespoon fresh lemon juice
1 tablespoon honey
1 tablespoon Chinese cooking wine
2 teaspoons soy sauce 43% less salt
2 teaspoons cornflour
¾ cup water
cooking spray
1 teaspoon crushed ginger (in jar)
¼ cup shallots sliced
2 teaspoons sesame seeds
4 x 150g boneless fish fillets

Per serveFishChicken
FatTotal2.2g3.6g
Saturated0.4g0.9g
Fibre0.6g0.6g
Protein28.3g36.0g
Carbs11.6g11.6g
Sugar9.0g9.0g
Sodium529mg416mg
Kilojoules763 (cals 182)948 (cals 226)
GI RatingMediumMedium

Method

  1. Place teriyaki sauce, lemon juice, honey, cooking wine, soy sauce, cornflour and water into a medium size mixing bowl and whisk together. Leave to one side.
  2. Sauté ginger and shallots in a medium size saucepan that has been coated with cooking spray for 1 minute.
  3. Pour teriyaki mix into pan and stir continuously until boiled. Leave to one side.
  4. Toss sesame seeds in a large non-stick frypan until browned. Remove and leave to one side.
  5. Coat top of fish fillets with cooking spray and place sprayed side down in frypan. Cook 2-3 minutes depending how thick fish is, then coat top with cooking spray, turn and cook 2-3 minutes or until cooked through. Fish cooks quickly, so be careful not to overcook it.
  6. Pour equal amounts of sauce over each serve of fish, then sprinkle ¼ teaspoon of sesame seeds over each fish.

 

Variation: Replace fish with 4 x 150g skinless chicken breast.

Suitable to be frozen.

Dietitian's tip

The National Heart Foundation recommends eating fatty fish twice a week. This will provide omega-3 fatty acids that reduce the risk of heart disease.

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