Baked Fish and Vegetables (Sakana Gingami-Yaki)

May 28, 2023May 28, 20230 3
Baked Fish and Vegetables (Sakana Gingami-Yaki) Recipe for Healthy Eating
in Fish

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/4 lbs flounder , sea bass , cod or 1 1/4 lbs other white fish fillets
5 teaspoons sake
1 teaspoon soy sauce
1 teaspoon fresh ginger juice
1/2 teaspoon salt
1 large carrot , pared
2 small green peppers
1 medium yellow onion
1 tablespoon vegetable oil
1/2 medium lemon , cut into thick slices ( or wedges )

Nutrision Information

Servings Per Recipe
4
Calories
210
Sugar
4g
Fat
8g
Baked Fish and Vegetables (Sakana Gingami-Yaki) is a Japanese-inspired dish that combines a variety of fresh vegetables and flavorful seasoning to create a healthy and delicious meal. The dish is made with white fish fillets, such as flounder or cod, which are high in protein and low in calories. The vegetables used in the recipe, including carrots, green peppers, and yellow onion, provide a variety of vitamins and minerals to support overall health. This easy-to-prepare recipe can be served with rice or quinoa for a complete and satisfying meal that the whole family will love.

Instructions

1.Preheat oven to 400 degrees Fahrenheit.
2.Mix together sake, soy sauce, ginger juice, and salt in a small bowl.
3.Cut carrot, green peppers, and yellow onion into thin slices.
4.Heat vegetable oil in a medium frying pan over medium heat. Add sliced vegetables and sauté for 5-7 minutes until they start to become tender.
5.Lay fish fillets in a 9x13 inch baking dish. Pour sake mixture over the fish and rub it onto the fillets with your hands.
6.Add sautéed vegetables to the baking dish and cover with lemon slices.
7.Bake in preheated oven for 25-30 minutes until the fish is cooked through and the vegetables are tender.

PROS

This recipe is high in protein and low in calories, making it a healthy dinner option for the whole family.

The variety of vegetables used in the recipe provides a range of vitamins and minerals.

Baked fish dishes are easy to prepare and require minimal clean-up.

CONS

Fish can be expensive depending on the type of fish used, making this recipe less budget-friendly.

Some people may find the taste of baked fish to be bland and unappetizing.

It can be easy to overcook the fish if not monitored closely.

HEALTH & BENEFITS

Baked fish is a great source of lean protein and heart-healthy omega-3 fatty acids.
The carrots in this recipe are loaded with beta-carotene, which the body converts into vitamin A to promote healthy eyesight.
Green peppers are rich in vitamin C, which helps boost the immune system and fight off disease.

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