Ginger, Garlic and Chilli Seabass
This slimming friendly Ginger, Garlic and Chilli Seabass is a great way to spice up some fish – tasty whether you’re counting calories or Points!
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NutritionPer Serving
- Calories356
- Carbs48g
- Protein11g
- Fat4g
- Saturates1g
- Sugars10g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
This Ginger, Garlic and Chilli Seabass features some classic, Asian flavours and is perfect if you’re counting calories or following a plan like Weight Watchers.
Fish is packed full of essential oils and they’re also really good brain food too. Seabass is a fish that is able to stand up to stronger flavours and we think that this Ginger, Garlic and Chilli Seabass is one of the best ways to enjoy seabass fillets.
We’ve balanced the saltiness of the soy with lime juice and rice vinegar, but if you don’t have any rice vinegar then you could also use white wine vinegar with a bit of sweetener.
If you love this flavour combination then feel free to get creative as spring onions, ginger, garlic and chilli work fantastically with any protein!
What diets is this Ginger, Garlic and Chilli Seabass recipe suitable for?
This Ginger, Garlic and Chilli Seabass recipe is suitable for dairy free diets.
It can be made gluten free as long as you swap out the following ingredients for gluten free versions;
- Noodle nests
- Stock pot
- Soy sauce
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make this Ginger, Garlic and Chilli Seabass?
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You can pick up rice vinegar in the Oriental aisle of some supermarkets, but if you can’t find any then you can also grab some off Amazon.
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How many calories are in this Ginger, Garlic and Chilli Seabass?
There are 356 calories per portion in this Ginger, Garlic and Chilli Seabass, which means it falls into our Everyday Light category.
This Ginger, Garlic and Chilli Seabass recipe is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Preheat your oven to 200°C.
Step 2
Mist a pan with low calorie cooking spray and fry all the ingredients for the fish (except the fillets) until the ginger and garlic become aromatic.
Step 3
Place the Seabass fillets in the pan, skin side down and cook until the skin becomes crispy. Place the pan in the oven to cook the fish through.
Step 4
Boil the kettle and place the noodle nests into a large microwave friendly bowl. Top with the boiling water, cover with clingfilm and cook on high for 3 minutes. Let stand whilst you start cooking the veg.
Step 5
Mist a wok or high sided pan with low calorie cooking spray and fry half the spring onions, ginger and garlic until the ginger and garlic become aromatic.
Step 6
Add the rest of the noodle ingredients (except the noodles and 3 spring onions) to the pan and stir well. Let cook for 5 minutes until the carrot begins to soften.
Step 7
Drain the noodles and add then to the vegetables. Stir well, then add the rest of the spring onions.
Step 8
Remove the fish from the oven – it should be cooked – but just check. Plate up the noodles and veg, and top with the seabass. Enjoy!
What could I serve with this Ginger, Garlic and Chilli Seabass?
This Ginger, Garlic and Chilli Seabass dish is so impressive that we think it’d be perfect for dinner parties. Serve alongside the following starter, dip and pudding:
How do you know when this Ginger, Garlic and Chilli Seabass is cooked?
You should cook your seabass fillets until the fish is cooked through and flaky – this should take around 10 minutes in the oven.
You’ll know that your vegetables are cooked when the carrots begin to soften.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Ginger, Garlic and Chilli Seabass in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Ginger, Garlic and Chilli Seabass in the fridge for approximately 3 days or so.
Can I freeze this Ginger, Garlic and Chilli Seabass?
No, we wouldn’t recommend freezing this recipe.
How do I reheat this Ginger, Garlic and Chilli Seabass?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
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Ginger, Garlic and Chilli Seabass
This slimming friendly Ginger, Garlic and Chilli Seabass is a great way to spice up some fish – tasty whether you’re counting calories or Points!
-
Prep Time
15 MINS
-
Cook Time
15 MINS
- KCals 356
- Carbs 48G
Instructions
- Preheat your oven to 200°C.
- Mist a pan with low calorie cooking spray and fry all the ingredients for the fish (except the fillets) until the ginger and garlic become aromatic.
- Place the Seabass fillets in the pan, skin side down and cook until the skin becomes crispy. Place the pan in the oven to cook the fish through.
- Boil the kettle and place the noodle nests into a large microwave friendly bowl. Top with the boiling water, cover with clingfilm and cook on high for 3 minutes. Let stand whilst you start cooking the veg.
- Mist a wok or high sided pan with low calorie cooking spray and fry half the spring onions, ginger and garlic until the ginger and garlic become aromatic.
- Add the rest of the noodle ingredients (except the noodles and 3 spring onions) to the pan and stir well. Let cook for 5 minutes until the carrot begins to soften.
- Drain the noodles and add then to the vegetables. Stir well, then add the rest of the spring onions.
- Remove the fish from the oven - it should be cooked - but just check. Plate up the noodles and veg, and top with the seabass. Enjoy!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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13 comments
See what others have to say
CatherineThursday 24th March 2022
Hi. Looking forward to making this but do I need dark or light soy? Thanks.
HollyFriday 25th March 2022
Hey Catherine, either dark or light will work fine in the recipe so it’s really down to preference! Light soy sauce is slightly saltier and thinner whereas dark soy sauce is slightly sweeter, thicker, and has a stronger flavour. Hope that helps!
CatherineSunday 27th March 2022
Thank you! I used a tbsp of each in the end! Delicious, and loads of noodles left over for lunches. Thanks.
HollyMonday 28th March 2022
Hey Catherine, so glad you hear you enjoyed this recipe!
RachelThursday 20th May 2021
Had this tonight, delicious.
Tweaked it slightly, didn’t add the chilli and only half the amount of chilli flakes and added some broccoli that I had spare.
This dish would be good with prawns or chicken too.
HollyMonday 24th May 2021
Hey Rachel, so glad you enjoyed this recipe and your tweaks so great!
CarrieSunday 16th May 2021
What do you do with the chicken stock cube? Does it go in dry or in how much water?
HollyThursday 20th May 2021
Hey Carrie, the stock pot is added to the pan in step 6 along with the rest of the ingredients for the noodles which includes 150ml water. Hope that helps!
Cindy WalshWednesday 20th February 2019
Absolutely fabulous recipe. It was so delicious it could be eaten without the fish….having it again with salmon tomorrow as loads of noodles left.
Karen EvansFriday 12th May 2017
This is amazing!
BrianTuesday 15th November 2016
So going to try this.
Love fish but never sure on how to cook it.
JennyFriday 21st October 2016
Made this today absolutely yummy thank you for recipe xx
TracyWednesday 19th October 2016
Amazing that is all. Very light but so tasty. Yummy
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