Easy Fried Bake Asian Fish


It is almost impossible to cook with no carbs, no oil and no sugar in Asian recipes. That we discovered when my girlfriend Mel decided to put herself onto a diet that is absent of these 3 ingredients, for a whole 6 weeks under the instructions of her Nutritionists.

Eversince she was on this HCG diet, she has not been her high-spirited self. In fact having spoken to her daily, it sounded like all the energy in the world had been drained out of her recently. The problem is the recipe book that she had been provided with, rendered the food tasteless. Being a true blue Singaporean, she couldn’t have that. We are known to enjoy good food. We live for our food! So this whole experience has been miserable for her.

I am determined to help her through this. Its bad enough she has to sacrifise her grains and rice, there is no need for her to give up on flavour too! With this in mind and with the list of ingredients she had recently acquired from the grocery store (which consist of mostly dry spices as seasoning), I decided to experiment with the spices to cook healthier. This means removing oil and sugar in the equation without compromising the taste of the dish.

This particular fish dish is a hassle-free Substitute of ‘Fried Fish’ in the event Mel decided that she needs to fulfill her ‘Fried Fish’ craving


  • 3-4 fish fillet (approximately 1 lb)
  • Thawed and pat dry with kitchen towel
  • ½ tbsp of ginger (chopped or minced)
  • ½ tbs chopped garlic
  • ½ tbsp ground tumeric
  • ½ tbsp chilli paste
  • ½ tbsp soya sauce
  • ¼ tsp salt
  • ¼ tsp cayenne pepper / chili pepper
  • ½ tsp sesame oil (optional)
  • 1 tsp lime
  • 1 tbsp of water (add more to preferred consistency)


  1. Preheat oven to 390°F/200C. Place aluminum foil on a baking pan. Set a wire rack over the pan on to the foil.
  2. Pat dry the thawed fish and place them onto the wire rack.
  3. Spread mixture onto both sides of fish, bottom first then flip over.
  4. Position rack on top tier of oven.
  5. Bake the fish on the upper oven rack until opaque in the center and the coating is golden brown, about 20-25 minutes.



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