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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.

 

"Do not tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
-Mark Twain

The refrigerator light goes on...

Simple recipes are always the best. There's a great balance of salty, sweet, spicy and savory in this recipe. It takes so little time to set fish to marinate and then cook.

Ginger Root

The gnarly looking root comes from a plant grown in subtropical and tropical areas (most ginger in U.S. markets comes from Jamaica).

Higher quality young ginger roots are harvested in the spring and are more readily available in specialty or Asian markets. It has a thin, light tan skin and has a less woody texture than the more common mature ginger root. The trade off is that mature ginger is available in most supermarkets today.

The tougher skin of older root must be peeled off completely. Smooth skin that appears slightly moist is a sign of freshness. Ginger root will only keep for at most 2 weeks in the fridge and you can tell it's not fresh when the skin begins to wrinkle. It does freeze but with it being widely available it's best to just buy the amount that you will need for a particular recipe.


 

Sesame Seared Whitefish with Cilantro Oil



Servings = 4 | Serving size =4 ounces fish with marinade and 1 1/2 tsps cilantro oil

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This recipe also requires making Cilantro Oil

Cooked fish will keep well overnight in the refrigerator and will be best served cold (makes great sandwiches or on salads), as reheating will likely overcook the fish. Add the Cilantro Oil just before serving.

Serve with Wild Rice or Jasmine Rice or Jasmine Rice - Low Sodium Version or Wild Rice - Low Sodium Version or Cilantro Lime Rice or Cilantro Lime Rice - Low Sodium Version or Sesame Rice

AND

Serve with Parmesan Squash. or Yellow Squash and Onions or Bok Choy Slaw or Parmesan Zucchini

1 Tbsp roasted sesame oil
2 Tbsp low sodium soy or gluten-free tamari sauce
1 Tbsp fresh ginger (minced)
1/2 tsp sugar
2 Tbsp beer
fresh ground black pepper (to taste)
4 4 ounce halibut or other whitefish filets
6 tsp Cilantro Oil

Place the sesame oil, soy sauce, ginger, sugar, beer and pepper in a Pyrex dish or a Ziplock bag.

Place the fish in the marinade and place it in the refrigerator. Turn the fish about every 30 minutes and marinate for at least two hours.

Place a medium skillet over medium high heat. When hot add the fish.

Cook on the first side for about 10 minutes and turn. Add the marinade and cook for another 7 to 10 minutes.

Serve each filet topped with 1 1/2 teaspoons Cilantro Oil.

Nutrition Facts

Serving size = 4 ounces fish with marinade and 1 1/2 tsps cilantro oil

Servings = 4

.

Amount Per Serving

Calories 196 Calories from Fat 84
  % Daily Value
Total Fat 10g 15%
    Saturated Fat 1g 4%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 36mg 12%
Sodium 564mg 25%
Total Carbohydrates 2g <1%
    Dietary Fiber 0g 0%
    Sugars 1g  
Protein 25g  
Vitamin A 4% Vitamin C 0%
Calcium 4% Iron 5%
Vitamin K 1 mcg Potassium 538 mg
Magnesium 99 mg