Baked White Fish Recipe
This is an herbaceous fish dish, but also has the umami and salt of the soy sauce. It calls for cod, but any meaty white fish will work such as John Dory, swordfish or halibut.
If you want to punch up the flavor a bit more, add a hunk of butter or some bacon to the dish. That will really make it sing.
Ingredients
- 2 6oz cod fillets
- 1 clove garlic
- 1 tsp ground black pepper
- 1 lemon
- 1 stalk dill
- 5 leaves of basil
- 1 stalk spring onions
- 1 tbsp low sodium soy sauce
- 1 oz white sesame seeds
- 1 oz butter
Directions
- Preheat the oven to 350 degrees Farenheit
- Mince the garlic, dill, and basil and put in a bowl together with the softened butter, mix well
- Zest the lemon into the bowl
- Arrange the fish on a baking tray lined with a parchment paper
- Add all ingredients and fold the parchment paper around the edges in 1/4-inch folds to create a half-moon shape
- Fold to seal the pockets
- Bake for 15 mins
- Squeeze lemon over the dish before serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 232g | |
| Recipe makes 2 servings | |
| Calories 346 | |
| Calories from Fat 185 | 53% |
| Total Fat 21.43g | 27% |
| Saturated Fat 8.81g | 35% |
| Trans Fat 0.0g | |
| Cholesterol 104mg | 35% |
| Sodium 449mg | 19% |
| Potassium 835mg | 24% |
| Total Carbs 5.45g | 1% |
| Dietary Fiber 2.6g | 9% |
| Sugars 0.79g | 1% |
| Protein 34.25g | 55% |
