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5 from 2 votes

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.
Course Main Course
Cuisine Asian, Japanese
Keyword asian, broccoli, dairy-free, dinner, easy, egg-free, fast, fish, japanese, lunch, main, mushroom, nightshade-free, nut-free, seafood, tilapia
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 10 minutes
Servings 2
Calories 287kcal
Author Jenny Ross

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

Calories: 287kcal | Carbohydrates: 8g | Protein: 51g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 113mg | Sodium: 136mg | Potassium: 987mg | Fiber: 2g | Sugar: 2g | Vitamin A: 284IU | Vitamin C: 42mg | Calcium: 48mg | Iron: 2mg