baked teriyaki wasabi flounder
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1/2 lbs skinless flounder / halibut/ white fish fillet 2 tbs less sodium teriyaki sauce6-10 thin onion slices (divided) 1to 2 tbs less sodium soy sauce (set aside) 1/2 to 1 tsp wasabi paste (set aside)cooking spray
Place fillets in zip lock bag w/ 2 tbs less sodium teriyaki sauce, allow to marinade in refrigerator for 20 min.
Preheat over to 350 degrees
spray 9x9 glass / metal pan w/ cooking spray
cover bottom of pan loosely w/ 1/2 sliced onions, place marinaded fillets on top of onions, place remainder of onions on top of fillets
bake 15-20 min depending on fillet thickness, do not over cook.
while fish is baking in small bowl combine 1/2 to 1 tsp wasabi w/ 1 to 2 tbs soy sauce
remove fish from oven - allow to rest 5 min, serve warm w/ wasabi soy sauce for dipping.
Number of Servings: 2
Recipe submitted by SparkPeople user HEATHERG526.
Preheat over to 350 degrees
spray 9x9 glass / metal pan w/ cooking spray
cover bottom of pan loosely w/ 1/2 sliced onions, place marinaded fillets on top of onions, place remainder of onions on top of fillets
bake 15-20 min depending on fillet thickness, do not over cook.
while fish is baking in small bowl combine 1/2 to 1 tsp wasabi w/ 1 to 2 tbs soy sauce
remove fish from oven - allow to rest 5 min, serve warm w/ wasabi soy sauce for dipping.
Number of Servings: 2
Recipe submitted by SparkPeople user HEATHERG526.
Nutritional Info Amount Per Serving
- Calories: 170.4
- Total Fat: 2.0 g
- Cholesterol: 77.1 mg
- Sodium: 777.3 mg
- Total Carbs: 39.3 g
- Dietary Fiber: 0.5 g
- Protein: 29.2 g
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