P F Chang’s Oolong Marinated Sea Bass

May 20, 2023May 20, 20230 43
P F Chang's Oolong Marinated Sea Bass recipe for a healthy dinner
in Seafood

Prep

35 min

Cook

15 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups water
2/3 cup soy sauce
3/4 cup light brown sugar
2 teaspoons fresh ginger , minced
1 teaspoon fresh garlic , minced
1/2 teaspoon oolong tea leaves
2 1/2 lbs sea bass fillets ( chilean if possible )
1 tablespoon vegetable oil
1/2 lb fresh spinach
1/2 teaspoon fresh garlic
1 can sweet corn
salt & freshly ground black pepper , to taste

Nutrision Information

Servings Per Recipe
4
Calories
266
Sugar
33g
Fat
5g
P F Chang's Oolong Marinated Sea Bass is a delicious and healthy seafood dish that is perfect for a dinner party or special occasion. The sea bass fillets are marinated in a flavorful mixture of soy sauce, brown sugar, ginger, garlic, and oolong tea, which infuses the fish with a sweet and savory taste. Sautéed spinach and sweet corn complement the dish with their earthy flavors and textures, making this meal a perfect combination of healthy ingredients and unique flavors.

Instructions

1.Boil 2 cups of water, then turn off the heat and add 1/2 teaspoon of oolong tea leaves. Let steep for 4 minutes.
2.In a medium saucepan over medium heat, add 2/3 cup soy sauce, 3/4 cup light brown sugar, 2 teaspoons fresh ginger, and 1 teaspoon fresh garlic. Mix well and bring to a boil.
3.Add the oolong tea infusion to the saucepan and stir well until the sugar is dissolved. Turn off the heat and let the marinade cool.
4.Place 2 1/2 lbs sea bass fillets into a large resealable bag and add the marinade. Make sure the fish is coated well. Marinate for at least 30 minutes, or overnight in the fridge for better flavor.
5.Heat 1 tablespoon of vegetable oil in a large skillet over high heat. Remove the sea bass fillets from the marinade and shake off the excess. Place the fish into the skillet, skin side down. Cook for 5-7 minutes until the skin is crispy and golden brown, then flip the fish and cook for an additional 3-5 minutes on the other side.
6.In a separate skillet over medium-high heat, sauté 1/2 lb fresh spinach and 1/2 teaspoon fresh garlic for 2-3 minutes. Add 1 can sweet corn and continue to cook for another 2-3 minutes. Season with salt and freshly ground black pepper to taste.
7.Serve the sea bass fillets on a bed of the sautéed spinach and corn mixture. Enjoy!

PROS

Sea bass is a low-calorie, high-protein fish that is a great source of omega-3 fatty acids.

Oolong tea is also rich in antioxidants and may help improve heart health.

CONS

This recipe may be high in sodium due to the soy sauce, so those who are salt-sensitive should consume in moderation.

HEALTH & BENEFITS

Sea bass is a good source of lean protein, essential vitamins and minerals such as vitamin B12, vitamin D, and selenium.
Oolong tea is known to boost metabolism, aid in weight loss, and improve bone and teeth health.

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