Chinese Baked Fish in Foil

May 19, 2023May 19, 20230 6

Chinese Baked Fish in Foil recipe for a healthy dinner

by The Chefin Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

190

Sugar

Fat

Chinese Baked Fish in Foil is a simple and flavorful dish that is perfect for a healthy weeknight dinner. The combination of soy sauce, sesame oil, and fresh ginger give the fish a delicious Asian twist, while the diced red pepper and cucumber provide a refreshing crunch to contrast with the tender fish. This recipe works equally well with flounder or perch, but catfish is a great choice for a budget-friendly option. Cooking the fish in foil ensures a moist and juicy result, with all the flavors and juices sealed inside. Serve with steamed rice and your favorite vegetables for a complete and satisfying meal.

Instructions

1.	Preheat oven to 400°F.
2.	Cut four 12-inch squares of aluminum foil.
3.	Place a fish fillet in the center of each piece of foil.
4.	Combine soy sauce and sesame oil in a small bowl and brush over fish.
5.	Sprinkle with scallion, red pepper, cucumber, and ginger.
6.	Fold the foil over the fish to create a rectangular package, crimping edges to seal.
7.	Place foil packets on a baking sheet and bake for 15 to 20 minutes or until fish is cooked through and flakes easily with a fork.
8.	Remove from oven and let stand for 5 minutes before opening foil packets to serve.

PROS

This dish is low in calories and fat, making it a healthy dinner option that is quick and easy to prepare.

Cooking the fish in foil ensures a moist and juicy result, with all the flavors and juices sealed inside.

CONS

Some people may not like the texture of catfish or the taste of sesame oil.

This recipe may not be suitable for those with a soy allergy.

HEALTH & BENEFITS

Fish is an excellent source of protein, omega-3 fatty acids, and vitamins such as B12 and D.
This recipe is low in calories and fat, making it a great option for those looking to maintain a healthy weight or reduce their risk of heart disease or type 2 diabetes.

	4 catfish ( flounder or perch will work also )
	1 tablespoon soy sauce
	1 teaspoon oriental sesame oil
	1 scallion , thinly sliced
	1/2 cup diced red pepper
	1/4 cup seeded diced cucumber
	1 tablespoon minced fresh ginger