Barbecue Basa with Soya Chili Marinade

Barbecue Basa with Soya Chili Marinade

This marinade provides a magical burst of flavour to the Basa fish. Serve with an oil and vinegar topped salad and a brown basmati & wild rice blend for a nutritious and satisfying meal. For a gluten free version, use a Worchestershire sauce substitute such as The Wizard’s Organic Gluten Free Worcestershire Sauce.

INGREDIENTS

  • 680 grams Basa fish fillets (skinless and boneless)

Marinade:

  • 1/4 cup olive oil
  • 1/4 cup lower sodium tamari sauce
  • 3 Tbsp white wine (can use cooking wine)
  • 3 Tbsp Worchestershire sauce
  • 3 cloves garlic, crushed
  • 1/4 tsp chili flakes or a few drops of hot sauce
  • 1 tbsp lemon juice
  • 2 tsp freshly grated ginger
  • Black pepper to taste

INSTRUCTIONS

  1. Combine marinade ingredients and mix well. Marinate fish for at least 1 hour.
  2. Take each fillet of Basa and lay in the middle of a sheet of aluminum foil (24-inch by 12-inch sheet of foil for every 6-ounce or 180 gram piece of fish). Season each fillet of fish with some marinade. Wrap the fish in the foil and twist the top to seal.
  3. Heat the barbecue to 400 Farenheit then place the foil packets, crimped sides up, on the grill and cook for about 10 minutes (more if it’s frozen). You can use a meat thermometer to check that it has an internal temperature of at least 145 degrees Fahrenheit; fish will be opaque and flake when fully cooked. Steam that escapes the foil packet when you open it is hot enough to burn you very quickly; keep your face away from the top of the packet and open it slowly. Use oven gloves to protect your hands and wrists.

NUTRITION INFORMATION

Calories (kcal) 322.5 Protein (g) 15.9
Carbohydrates (g) 3.3 Fat (g) 26.4
Sugar (g) 1.1 Calcium (mg) 53.7
Fibre (g) 0.1 Sodium (mg) 501
Iron (mg) 2.2 Potassium (mg) 504