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–+ servings
Poached Fish with Soy Glaze

Poached Fish with Soy Glaze: Quick, Tasty, and Guilt-Free!

A quick and tasty Poached Fish with Soy Glaze recipe, ideal for a healthy and satisfying meal.
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Prep Time 10 minutes
Cook Time 7 minutes
Total Time 17 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Asian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Fish Fillets Choose the freshest fish for the best texture.
For the Soy Glaze
  • 5 tablespoons Oil Consider healthier options like olive oil.
  • 1 tablespoon Soy Sauce Opt for a high-quality brand.
  • 2 tablespoons Rice Wine Can be swapped with dry sherry.
  • 1/2 teaspoon Sugar Honey is a good substitute.
  • 3 slices Ginger Fresh ginger enhances aroma and flavor.
  • 3 cloves Garlic Always use fresh garlic for best results.
For Garnishing
  • 1 piece Spring Onion Reserve some for garnish.
  • 1 teaspoon Sesame Seeds Adds nutty flavor.

Equipment

  • mixing bowl
  • skillet
  • Saucepan

Method
 

Step-by-Step Instructions
  1. Make the Soy Glaze: Combine soy sauce, rice wine, sugar, and water in a bowl. Heat oil in a skillet and sauté spring onion, ginger, and garlic. Add sauce mixture and simmer for 5 minutes.
  2. Prepare the Poaching Liquid: In a saucepan, add water to cover fish, bring to boil and then let simmer, adding a dash of salt.
  3. Poaching the Fish: Lower fish fillets into simmering water, cook for 1 minute then poach for 5-7 minutes until cooked through.
  4. Prepare for Serving: Heat oil in a small pan, fry sesame seeds until light brown.
  5. Combine & Plate: Lift fish out carefully, drizzle with soy glaze, and sprinkle with sesame seeds and spring onions.
  6. Serve and Enjoy: Serve immediately over steamed rice.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 22gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gCholesterol: 60mgSodium: 800mgPotassium: 250mgSugar: 1gCalcium: 20mgIron: 1mg

Notes

Try adding red pepper flakes to the soy glaze for extra spice. Freshness of fish is crucial for best flavor.

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