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Soy-glazed fish with sauteed summer squash Recipe

Soy-glazed fish with sauteed summer squash Recipe

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Soy-glazed fish with sauteed summer squash

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Ingredients:

Serving

2 tbsp brown sugar
1 tsp canola oil
2 tbsp canola oil
1/4 cup chopped fresh mint
1/4 tsp crushed red pepper
2 tsp grated fresh ginger
kosher salt and black pepper
1 tbsp low-sodium soy sauce
3/4 lb small zucchini, thinly sliced
3/4 lb summer squash, thinly sliced
4 piece white fish fillet ( cod or hailbut) , 6 oz

Directions:

Heat broiler. In a small bowl, combine the brown sugar, soy sauce, and ginger; set aside.
Place the fish on a foil-lined, broilerproof, rimmed baking sheet. Drizzle with 1 teaspoon of the oil and season with 1/4 teaspoon each salt and pepper. Broil until the fish is opaque throughout, 5 to 7 minutes, basting with the soy mixture twice during the last two minutes of cooking.
Meanwhile, heat the remaining 2 tablespoons of oil in a large skillet over medium-high heat. Add the zucchini, squash, crushed red pepper, and 1/2 teaspoon salt and cook, tossing frequently, until just tender, 5 to 7 minutes; fold in the mint. Serve with the fish.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	282.85 Kcal (1184 kJ)
Calories from fat	101.84 Kcal
		% Daily Value*
Total Fat	11.32g	17%
Cholesterol	65.19mg	22%
Sodium	206.24mg	9%
Potassium	1251.69mg	27%
Total Carbs	12.69g	4%
Sugars	6.47g	26%
Dietary Fiber	3.24g	13%
Protein	30.65g	61%
Vitamin C	49mg	82%
Vitamin A	0.7mg	25%
Iron	91.3mg	507%
Calcium	179.7mg	18%

Amount Per 100 g
Calories	78.14 Kcal (327 kJ)
Calories from fat	28.13 Kcal
		% Daily Value*
Total Fat	3.13g	17%
Cholesterol	18.01mg	22%
Sodium	56.98mg	9%
Potassium	345.8mg	27%
Total Carbs	3.51g	4%
Sugars	1.79g	26%
Dietary Fiber	0.9g	13%
Protein	8.47g	61%
Vitamin C	13.5mg	82%
Vitamin A	0.2mg	25%
Iron	25.2mg	507%
Calcium	49.7mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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