Garlic Soy Glazed Fish

Garlic Soy Fish

Here is more fish adventure.  I was looking for an Asian-adjacent way to use some Frozen Vietnamese Swai I found on special at Aldi.  If you have an Aldi in your area, there is a lot of opportunities to try different varieties of fish and seafood. They carry fresh salmon and tilapia all year round and a variety of frozen fish, including cod and flounder. Often, there are specials with more exotic things, which is where I sourced the Swai I used in this recipe. When I got it, I had no idea what I would make, but I’m on this quest to normalize fish in my life.  This recipe is simple. Mix a little sauce, sautee the fish, and you’re good to go.

I had the idea to make sauteed fish with fried rice cauliflower, so I thought about a nominally Asian kind of sauce.  Here is the result, a mild fish flavor with a little zip in the sauce.  There really isn’t a recipe for the fried riced cauliflower. I scrambled an egg and set aside. Then I tossed in some minced garlic, grated ginger, and a smidgen of oil. I cooked a bag of frozen rice cauliflower until all the liquid was gone, then added soy. When I was satisfied with the flavor, I mixed in the green onions and scrambled eggs. Despite how much color the cauliflower took on, it tasted delicious.

Garlic Soy Fish

Garlic Soy Glazed Whitefish


  • 1 lb white fish I used Vietnameese Swai, but tilapia or cod would work as well.
  • kosher salt
  • ground white pepper
  • 2 tablespoons olive oil
  • 3 tablespoons honey
  • 2 cloves garlic minced
  • 2 tablespoons reduced-sodium soy sauce
  • ½ lemon juiced
  • 2 green onions white and green thinly sliced


  • If using frozen fish, thaw in a container lined with paper towels. The goal is to get as much water out of them before cooking as possible.
  • When ready to cook, season the fish on both sides lightly with kosher salt and white pepper.
  • Whisk together honey, garlic, soy sauce, and lemon juice in a small bowl. Set aside.
  • Heat a non-stick pan over medium heat. Add olive oil and heat enough that the fish will sizzle. Carefully add the fish filets and gently press down with the back of your fingers or a spatula. Allow them to cook without moving them until half the fish has turned white, then carefully slide a spatula under each piece and gently turn it to the other side to cook one minute longer.
  • Pour the sauce around the fish and cook until the sauce thickens, carefully flipping the fish half way through.
  • Place the fish on a bed of rice, or riced cauliflower. Pour the remaining sauce over top and garnish with the sliced green onion.
Tried this recipe?Let us know how it was!

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