A healthy family meal that can be served with a delicious salad
- 4 6-8 oz halibut/tilapia marinate
- 1/2 cup low sodium soy sauce simmer in a saucepan
- 2 teaspoons finely chopped fresh ginger cut and put in sauce
- 1/2 teaspoon asian seasame oil add to sauce
- 1/4 cup dry sherry add to sauce
- 1 teaspoon worcestershire sauce add to sauce
- 2 tablespoons chopped green onion add to sauce
- 2 medium cloves minced garlic add to sauce
- nonstick vegetable oil cooking spray
- Carbohydrate 12.2413083376726 g
- Cholesterol 13.6 mg
- Fat 1.01175000007794 g
- Fiber 0.349000003892917 g
- Protein 11.8887500084125 g
- Saturated Fat 0.143715000008447 g
- Serving Size 1 1 Serving (107g)
- Sodium 1631.2345878287 mg
- Sugar 11.8923083337797 g
- Trans Fat 0.217315000021722 g
- Calories 111 calories
Step-by-step
- First you should rinse of the halibut in cold water NOT hot water.
- Then dry the steaks.
- Combine soy sauce, Worcestershire sauce, ginger, sesame oil, sherry, onions and garlic in a saucepan.
- Bring the sauce to a boil then turn down the heat and simmer the sauce for 5 minutes.
- Strain the sauce.
- Put the steaks in a deep set pan and put the sauce over it and but in the fridge for 15 minutes.
- Take the steaks out of the pan and drain the sauce.
- Spray a pan with nonstick vegetable oil.
- Put in the broiler for 8 to 10 minutes.
- Halfway through flip the steaks over so they can cook evenly.
- After the steaks are cooked garnish them with the green onions.
- Remember you can also try this over a bed of greens!
Operating within a strict thirty-minute preparation window requires precise sequencing, particularly when marrying a raw fish protein with a cooked reduction glaze. Low-sodium soy sauce provides a saline baseline that undergoes Maillard reactions during broiling, while dry sherry contributes acidity and ethanol that help dissolve aromatic compounds from the fresh ginger and minced garlic. Sesame oil adds lipid-soluble flavor molecules that coat the palate, balancing the sharp salinity of the soy base.
Managing Protein Density Under Direct Heat
Broiling utilizes radiant overhead infrared energy to cook dense fish steaks quickly. Straining the simmered aromatics out of the glaze before marinating prevents scorched solids from adhering to the fish surface under high thermal output. When determining doneness without a probe thermometer, press the center of the steak with a clean finger; translucent flesh indicates raw protein, whereas opaque flakes that yield slightly along muscle lines signal completion at roughly 135 degrees Fahrenheit internal temperature.
- If the fish chars too quickly, lower the oven rack three inches from the heating element.
- Patting the rinsed fillets thoroughly dry ensures the marinade adheres properly instead of sliding off aqueous surfaces.
