Soy and Ginger Fish Steamed in Parchment

Cook time:
Serves 2 Ingredients: 2 - 6 ounce barramundi fillets, Kosher salt and cracked black pepper, to taste, Parchment paper, Butchers twine, 2 teaspoons - sesame oil, 2 tablespoons - low-sodium soy sauce, 2 cloves - garlic, minced, 2 teaspoons - freshly grated ginger, 2 teaspoons - honey, 2 teaspoons - rice vinegar, 1/2 teaspoon - miso paste (optional, but adds great depth to flavors), 1 - lime, thinly sliced, 1 ounce - red bell pepper, thinly sliced, 1 - thinly sliced scallion, 2 tablespoons - shelled edamame (ready-to-eat), Freshly chopped parsley or cilantro, Sesame seeds,
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Soy and Ginger Fish
Steamed in Parchment

  • 10m prep
  • 12m cook
  • Serves 2
  • RECIPE CREATED BY
    Friends & Family

  • Pairs with Pinot Gris

  • Perfect for Duo Dining

  • Perfect for Healthy + Quick

Ingredients

2 x The Better Fish® Barramundi Skinless Fillets
1 kosher salt
1 parchment paper
1 butcher's twine
2 teaspoons sesame oil
2 tablespoons low sodium soya sauce
2 garlic clove
minced
2 teaspoons ginger
freshly grated
2 teaspoons honey
2 teaspoons rice vinegar
½ teaspoon miso paste
optional, but adds great depth to flavors
1 lime
thinly sliced
1 ounce red capsicum
thinly sliced
1 spring onion
thinly sliced
2 tablespoons edamame bean
ready-to-eat
1 parsley
freshly chopped, or cilantro
1 sesame seed
Servings

Nutrition per serving

Calories 272.29kcal 14%
Fat 7.84 11%
Carbs 15.61 6%
Sugars 8.26 9%
Protein 35.83 72%
Sodium 878.38mg 44%
Fiber 2.44 9%

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

Amount per serving

Calories 272.29kcal 14%
Fat 7.84 11%
Saturated Fat 1.67 8%
Monounsaturated Fat 2.19 219%
Polyunsaturated Fat 2.35 235%
Carbs 15.61 6%
Fiber 2.44 9%
Sugars 8.26 9%
Protein 35.83 72%
Cholesterol 85.05mg 28%
Sodium 878.38mg 44%
Calcium 51.49mg 6%
Magnesium 25.25mg 7%
Potassium 1207.54mg 35%

% Daily Value*

Iron 1.04mg 7%
Zinc 0.46mg 5%
Phosphorus 59.21mg 8%
Vitamin A 224.98mkg 28%
Thiamin B1 0.06mg 5%
Riboflavin B2 0.07mg 5%
Niacin B3 0.57mg 4%
Vitamin B6 0.13mg 9%
Folic Acid B9 49.38mkg 25%
Vitamin B12 0mkg 0%
Vitamin C 34.59mg 43%
Vitamin D 15.31mkg 306%
Vitamin E 0.53mg 4%
Vitamin K 61.95mkg 83%

* Percent Daily Values based on a 2,000 calorie diet.

Health score

High
Medium
Low
8.6/10

Health score

Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:

Nutrients with positive impact

Fiber 2.44   9% DV
Protein 35.83   72% DV
Calcium 51.49mg   6% DV
Magnesium 25.25mg   7% DV
Potassium 1207.54mg   35% DV
Iron 1.04mg   7% DV
Vitamin A 224.98mkg   28% DV
Vitamin C 34.59mg   43% DV

Nutrients with negative impact

Saturated Fat 1.67   8% DV
Carbs 15.61   6% DV
Sugars 8.26   9% DV
Cholesterol 85.05mg   28% DV
Sodium 878.38mg   44% DV

Awaken your senses with Far Eastern sights and scents. Soy and Ginger Fish Steamed in Parchment blends East Asian flavors with crunchy strips of red bell pepper, edamame, zippy scallions, and meaty barramundi. Recipe, food styling and photography by Dana Sandonato of Killing Thyme.

Instructions

Step 1
Preheat oven to 425 degrees F.
Step 2
Remove fish from packaging, season with salt and pepper, and set aside.
Step 3
Add all of the sauce ingredients to a bowl and whisk until well-blended. Set aside.
Step 4
Tear/cut parchment into segments — one segment per fish. The size of the parchment depends on the size of your fillets, but you should be fine with a piece of parchment that measures approx. 13 inches wide. Lay each segment down on a flat surface.
Step 5
Place each fish fillet in the center of the parchment paper and top with garnishes; feel free to add your own fave veggies to the mix.
Step 6
Drizzle half of the sauce over one fillet, and the rest over the other.
Step 7
Once everything is in place, take one of the sides of your parchment and fold it over the fish. After that, grab the other side, and fold it over enclosing the fish. Twist the ends of the parchment one at a time, securing each one by tying butchers twine around it.
Step 8
Place on a baking sheet and place in oven for 12 minutes, or until fish is opaque, flaky, and has an internal temperature of 145 degrees F.
Suggested sides
  • Cauliflower
    Rice
  • Stir-Fried
    Shitakes
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Ingredients

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Heat a tablespoon of butter and a tablespoon of olive oil in a large pan. Wait until the pan is hot and the butter has fully melted.

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