Diabetes Forecast

Steamed Asian Fish

Per Serving

Steamed Asian Fish

Makes: 4
Serving Size: 4 oz.
Calories 150
Fat 5 g
Saturated Fat 0.9 g
Carbohydrate 2 g
Fiber 0 g
Sugars 1 g
Cholesterol 50 mg
Sodium 345 mg
Potassium 270 mg
Protein 21 g
Phosphorus 135 mg
Choices: Lean Meat 3
  • Makes: 4
  • Serving Size: 4 oz.
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes


4 cod, halibut, haddock, or rockfish fillets (4 oz. each, about 1 inch thick)
6 scallions, cut into 2-inch lengths, divided
1 piece (5 inches long) fresh ginger, divided (slice two thirds into thin coins, one third into thin 2-inch strips)
1/4 cup coarsely chopped cilantro, divided
2 Tbsp. dry sherry
2 tsp. toasted sesame oil
2 Tbsp. lite soy sauce
1/4 tsp. sugar
1/4 tsp. ground white pepper
1/4 tsp. crushed red pepper flakes
2tsp.peanut oil


  1. Pat the fish fillets dry with a paper towel; set aside. Add a collapsible metal steamer insert to a wok. Pour about 2 inches of water into the wok. The water should not touch the steamer's underside.
  2. Add two thirds of the scallions, the ginger coins, and 2 Tbsp. of the cilantro to a heatproof plate that will fit inside the wok. Place the fish on the scallion-ginger bed on the plate. Drizzle the fish with the sherry.
  3. Cover the pan and bring the water to boiling. Remove the lid and reduce the heat to medium. Add the plate of fish to the steamer and cover the wok. Steam the fish for 10 to 15 minutes, until cooked through (fish will flake easily with a fork).
  4. Meanwhile, heat the sesame oil in a small skillet. Add the remaining cilantro and sauté for 30 seconds. Stir in the soy sauce, sugar, white pepper, and red pepper flakes. Remove the cilantro mixture from the skillet and set aside.
  5. In the same skillet, heat the peanut oil over medium-high heat. Add the remaining scallions and the ginger strips. Stir-fry for 20 to 30 seconds until crispy.
  6. When the fish is done, carefully remove it from the steamer and place it on a serving platter. Discard the scallion-ginger mixture used during the steaming.
  7. Sprinkle the sautéed cilantro mixture on the fish, and top with the crispy scallions and ginger strips.

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