Asian Glazed Fish
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Asian Glazed Fish
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A recipe for Asian Glazed Fish that is gluten-free, dairy-free, and nut-free. You can use any mild white fish that you enjoy.
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Ingredients
For the Fish
- 1 pound mild white fish (such as flounder, cod, or mahi mahi)
- 1/2 cup whole-wheat flour I used a gluten-free 1:1 substitute for this crowd
- 2 tablespoons coconut oil
For the Sauce
- 1 clove garlic minced
- 1 teaspoon ginger freshly grated
- 1/2 teaspoon crushed red pepper
- 1/3 cup water
- 3 tablespoons soy sauce I used gluten-free tamari
- 1 tablespoon honey
- 1 tablespoon rice wine vinegar
Optional garnish
- green onions sliced
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Instructions
- Cut the fish into 1-inch chunks and coat all sides with the flour.
- Melt the coconut oil in a skillet over medium heat and cook the fish on both sides until it's golden brown and cooked (white and flaky) all the way through, about 5 - 6 minutes. If you chose seafood that's on the thinner side, it will not take as long to cook.
- Transfer the fish to a clean plate and add the garlic, ginger, and red pepper to the same pan. Cook for 1 minute while scraping up the brown bits off the bottom of the pan and stirring. (I found that the gluten-free flour stuck a little more than normal during this step - be careful not to let it burn!)
- Pour in the water, soy sauce, honey, and vinegar and cook while stirring occasionally until it thickens, 2 - 3 minutes. Add the fish back into the pan to coat, garnish with green onions if desired, and serve.
Notes
- Gluten-free when using gluten-free soy sauce and gluten-free flour as I did. 2. We recommend organic ingredients when feasible.
- Nutrition Facts Asian Glazed Fish Amount Per Serving Calories 137 Calories from Fat 63 % Daily Value* Fat 7g11%Saturated Fat 6g38%Sodium 760mg33%Potassium 45mg1%Carbohydrates 16g5%Fiber 2g8%Sugar 5g6%Protein 4g8% Vitamin A 75IU2%Vitamin C 0.2mg0%Calcium 13mg1%Iron 0.7mg4% * Percent Daily Values are based on a 2000 calorie diet.
- Calories 137
- Calories from Fat 63
- % Daily Value*
- Fat 7g
- 11%
- Saturated Fat 6g
- 38%
- Sodium 760mg
- 33%
- Potassium 45mg
- 1%
- Carbohydrates 16g
- 5%
- Fiber 2g
- 8%
- Sugar 5g
- 6%
- Protein 4g
- 8%
- Vitamin A 75IU
- 2%
- Vitamin C 0.2mg
- 0%
- Calcium 13mg
- 1%
- Iron 0.7mg
- 4%
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