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White fish with black bean sauce and oyster mushrooms |
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Any firm white fish goes beautifully with this black bean sauce and mushrooms. Feel free to substitute any kind of mushroom; just remember to cook them on medium-high heat to avoid excess moisture. Black bean sauce is a Chinese sauce made from fermented soy beans, wheat flour and spices. You can find it in the Asian section of your supermarket.
- 1 1/2 lb firm white fish (such as tilapia, halibut or pickerel)
- 1 tsp vegetable oil
- 4 cups sliced oyster mushrooms
SAUCE
- 1 Tbsp brown sugar
- 2 Tbsp sweet chili sauce (or ketchup)
- 2 Tbsp black bean sauce
- 3 Tbsp water
- 2 tsp rice vinegar
- 2 tsp sesame oil
- 1 tsp finely chopped ginger
- 1 tsp finely chopped garlic
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GARNISH
- 3 Tbsp chopped green onions
- 2 Tbsp chopped cilantro
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- Preheat the oven to 425°F. Line a rimmed baking sheet with foil and lightly coat with cook¬ing spray.
- Lightly coat a large, nonstick skillet with cooking spray, add the oil and set over medium-high heat. Add the mushrooms and sauté for 8 minutes or until the mushrooms are no longer wet, stirring often.
- Meanwhile, make the sauce by combining the sugar, chili sauce, black bean sauce, water, vinegar, sesame oil, ginger and garlic in a small bowl. When the mushrooms are finished cooking, add the sauce to the mushrooms and sauté for 1 more minute.
- Place the fish fillet on the prepared baking sheet and top with the mushroom mixture. Bake for 12 to 15 minutes or until the fish just starts to flake.
- Garnish with the green onions and cilantro and serve.
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Nutritional Analysis per Serving
| Calories |
203 |
| Protein |
23 g |
| Fat |
10 g |
| Saturated Fat |
1.4 g |
| Carbohydrates |
5 g |
| Cholesterol |
68 mg |
| Sodium |
268 mg |
| Fiber |
0.7 g |
Prep Time: 15 minutes
Cook Time: 20 minutes
Make Ahead: Sauté the mushrooms and prepare the sauce up to a day in advance. Cook the fish just before serving.
Serves 6
Nutrition Watch: Black bean sauce, like most Asian sauces, is high in sodium. Use it in moderation, especially if you are watching your blood pressure. You can always dilute it by 50% with water.
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