Fish Fillets with Oyster Sauce
Fish Fillets with Oyster Sauce features tender, flaky fish kissed with lemon pepper and garlic, then glossed in a rich, briny oyster sauce for balanced depth. It’s light yet satisfying, perfect for a quick weeknight dinner or a simple meal to pair with steamed rice and greens.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Fish Fillets with Oyster Sauce, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 27 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 4 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 38
- Heart Health
- 18
- Metabolic
- 11
- Digestive
- 35
- Inflammatory
- 55
- Performance
- 37
- General Wellness
- 1
Heat oil in a large skillet over medium heat. Place the fillets in the skillet; spray the fillets with butter spray. Sprinkle with lemon pepper and garlic powder. Cook for 4 to 5 minutes.
- 2
Pour in the oyster sauce, then gently turn the fillets. Cook until the fish begins to flake, about 5 minutes.
- Calories 221.04 kcal Moderate 11%
- Protein 40.74 g Good Source 81%
- Carbohydrate 4.94 g 2%
- Total Fat 4.29 g Moderate 6%
- Saturated Fat 0.17 g Low Source 1%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 102.12 mg High 34%
- Sodium 796.75 mg High 35%
- Dietary Fiber 0.0 g Low Source 0%
- Total Sugars 3.55 g --
- Added Sugars 3.55 g Moderate 7%
- Calcium 36.3 mg Low Source 3%
- Iron 0.86 mg Low Source 5%
- Potassium 952.64 mg Good Source 20%
- Vitamin A 8.17 mcg Low Source 1%
- Vitamin C 2.27 mg Low Source 3%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Soy 🌱
- Garlic 🧄
About This Recipe
Fish Fillets with Oyster Sauce is made with 6 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Butter Flavored Cooking Spray, Canola Oil, Fish, and Garlic Powder. Each serving provides about 221.04 kcal, and is a good source of protein.
Recipe Questions
- What is Fish Fillets with Oyster Sauce made of?
- The main ingredients are Butter-Flavored Cooking Spray, Canola Oil, Fish, Garlic Powder, Lemon Pepper. The full list of 6 is above.
- How long does it take to make Fish Fillets with Oyster Sauce?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 221.04 kcal. The full nutrition breakdown is above.
- Is Fish Fillets with Oyster Sauce easy to make?
- This recipe is rated easy, with 6 ingredients and 2 steps.
- Is Fish Fillets with Oyster Sauce healthy?
- Fish Fillets with Oyster Sauce has an easyChef Pro health score of 40/100. Per serving, it provides 221.04 calories and 40.74 g of protein, or 81% of the Daily Value. It is a good source of potassium. Worth noting per serving: sodium at 796.75 mg (35% of the Daily Value) and added sugars at 3.55 g (7% of the Daily Value). It contains Fish, Soy and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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