June 16, 2021
Fish with Unagi Sauce and Sautéed Vegetables
Sweet, salty, and umami, this quick fish dish comes together fast for a delicious and easy weeknight meal. Serve atop some lightly seasoned vegetables or with a side of cauliflower or kelp noodle rice.
Servings: 2
Calories: 287kcal
Ingredients
- 1 pound tilapia filets or other firm white fish
- 1/2 batch Unagi Sauce
- 1 teaspoon avocado oil
- 1 cup mushrooms sliced
- 1 cup broccoli florets broken into bite size pieces
- 1 garlic clove minced
Instructions
- Preheat oven to 425ºF. Line a rimmed baking sheet with foil and grease it with a bit of avocado oil to prevent the fish from sticking. Set aside.
- Heat a large pan over medium-high heat and when hot, add a teaspoon of avocado oil. Add the mushrooms and cook until they begin to soften, about 5 minutes. Add the broccoli and continue to cook, stirring occasionally until just beginning to soften, another 5-8 minutes. Add the garlic and cook until fragrant, about one minute more. Drizzle on a teaspoon or two of Unagi Sauce and add a tablespoon of water. Cook until no liquid remains and the broccoli is tender-crisp.
- While vegetables are cooking, lay fish filets onto the prepared baking sheet and bake for 10-12 minutes, or until the fish just flakes when tested with a fork.
- Divide the vegetables between two plates. Top with fish and drizzle with remaining Unagi Sauce.
Notes
Nutrition for fish and sauce without the sautéed vegetables: Calories: 239 cal, Carbs: 3g, Fiber: 1g, Fat: 4g, Protein: 49g
Nutrition Facts
Fish with Unagi Sauce and Sautéed Vegetables
Amount per Serving
Calories
287
% Daily Value*
Fat
7
g
11
%
Saturated Fat
2
g
13
%
Cholesterol
113
mg
38
%
Sodium
136
mg
6
%
Potassium
987
mg
28
%
Carbohydrates
8
g
3
%
Fiber
2
g
8
%
Sugar
2
g
2
%
Protein
51
g
102
%
Vitamin A
284
IU
6
%
Vitamin C
42
mg
51
%
Calcium
48
mg
5
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @PrimalWellnessCoaching or tag #PrimalWellnessCoaching!
Unagi Sauce
This is a low carb version of the Japanese unagi sauce that is traditionally served with eel. It is sweet, salty, a bit smokey, and full of umami. It is wonderful on seafood, chicken, pork, or even vegetables.
Servings: 4
Calories: 21kcal
Ingredients
- 1/2 cup low sodium gluten-free soy sauce or 1/3 cup coconut aminos (reduce allulose or stevia to taste if using coconut aminos)
- 1/4 cup allulose or more to taste, or stevia glycerite to taste
- 1 1/2 tablespoons rice vinegar
- 1 teaspoon gelatin
- 1/4 teaspoon hondashi or bonito flakes, optional, for umami flavor
Instructions
- Combine all ingredients in a small pot or saucepan. Bring to a boil and then reduce heat and simmer until reduced by half. You can add a bit of glucomann powder or even xanthan gum if you want a thicker style sauce. It will also thicken a bit more as it cools.
Nutrition Facts
Unagi Sauce
Amount per Serving
Calories
21
% Daily Value*
Fat
1
g
2
%
Saturated Fat
1
g
6
%
Sodium
1065
mg
46
%
Potassium
58
mg
2
%
Carbohydrates
3
g
1
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
3
g
6
%
Vitamin A
1
IU
0
%
Calcium
6
mg
1
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @PrimalWellnessCoaching or tag #PrimalWellnessCoaching!
