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Fish Fillets with Asian Vegetables

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Submitted by mapbh

Oven-poached fish fillets with water chestnuts, bamboo shoots, snow peas, and scallions in a soy-sesame-ginger court bouillon. A light, elegant Asian seafood dinner ready in 30 minutes.

YIELD

6 servings

PREP

20 min

COOK

12 min

READY

32 min

Two pounds of fish fillets baked gently under buttered wax paper in a soy-spiked court bouillon with sesame oil, garlic, and ginger. The fish steams in its own fragrant broth, cooking through in just 7 minutes while staying incredibly moist and tender.

The vegetables are arranged around the fish and cook in the same broth: crunchy water chestnuts, sliced bamboo shoots, whole scallions, and fresh snow peas. Rinsing the canned water chestnuts and bamboo shoots with boiling water first is a smart step that removes the metallic, tinny taste that straight-from-the-can vegetables always carry.

Draining the cooking liquid and reducing it by half after baking concentrates that soy sauce, sesame, and ginger broth into a glossy, intensely flavored sauce that gets spooned over each plate.

Chef Tips

  • Use a mild white fish like cod, halibut, or sole. Strong-flavored fish will fight the delicate Asian seasonings.
  • The buttered wax paper lid traps steam while allowing some evaporation. Foil works in a pinch but traps too much moisture.
  • Seven minutes is precise for 1-inch-thick fillets. Thinner fillets may need only 5; check early.
  • Reduce the cooking liquid quickly over high heat. You want it to thicken into a sauce, not just a slightly stronger broth.

Variations

  • Add sliced shiitake mushrooms to the vegetable arrangement for an earthier flavor.
  • Stir a tablespoon of rice vinegar into the reduced sauce for a brighter, more tangy finish.
  • Swap court bouillon for plain chicken broth if you don’t have court bouillon on hand.

Ingredients

2 907.2
POUNDS G FISH FILLET
10 289
OUNCES ML/G WATER CHESTNUT
sliced
10 289
OUNCES ML/G BAMBOO SHOOT
sliced
½ 226.8
POUND G SNOW PEA POD
fresh
1 237
CUP ML COURT BOUILLON *
¼ 59
CUP ML SESAME OIL
¼ 1.3
TEASPOON ML BLACK PEPPER
1 5
TEASPOON ML GARLIC
minced
2 10
TEASPOONS ML GINGER
finely minced

Directions

Heat the oven to 350℉ (180℃).

Arrange the fish fillets in a baking dish .

Place the water chestnuts and bamboo shoots in a colander, and pour boiling water over them to remove the tinny taste.

Arrange the vegetables around the fish.

Also arrange the scallions and snow peas.

Bring the court bouillon to a simmer, along with the soy, sesame oil, pepper, garlic and ginger.

Pour this over the fish, cover the fish with a sheet of buttered wax paper, buttered side down, and bake for 7 minutes.

Remove from the oven, drain the cooking liquids, and reduce them by half.

Serve immediately, dividing the fish among the plates along with the vegetables.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 298g (10.5 oz)
Amount per Serving
Calories 393 28% from fat
 % Daily Value *
Total Fat 12g 19%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 103mg 34%
Sodium 765mg 32%
Total Carbohydrate 10g 10%
Dietary Fiber 2g 7%
Sugars g
Protein 82g
Vitamin A 14% Vitamin C 71%
Calcium 7% Iron 14%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free
 

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