Teriyaki Fish

Difficulty | Serves 4 | Book 7

teriyaki fish

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
Kilojoules763 (cals 182)948 (cals 226)
GI RatingMediumMedium


  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.

NOTE: An adapted version of this recipe is also in More Cooking for 1 or 2 people

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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