Ginger Soy Steamed Cod

Name: Ginger Soy Steamed Cod
Yield: 4
Ingredients: For the Cod; 4 cod fillets (5–6 oz each); 3 tbsp low-sodium soy sauce or tamari; 1 tbsp fresh ginger, peeled and finely grated; 3 garlic cloves, minced; 1 tsp sesame oil; ¼ tsp black pepper; For the Family; 2 cups jasmine rice, cooked per package directions; 3 scallions, thinly sliced - to garnish

Cod steamed in a parchment packet with ginger, soy, and garlic is one of the more forgiving ways to cook fish. The packet traps the steam and keeps the fillet moist throughout, making it much harder to overcook than an open pan. Ginger contributes natural anti-nausea compounds that make this a good option on early GLP-1 days. Your portion comes straight from the packet. The family’s goes over rice.

Family Table

Dinner

Fish & Seafood

High Protein

Low Fat

Low Fiber

Low Carb

30 Minutes or Less

Add-on: Sides

Nausea friendly

Anti-inflammatory

Allergens:

Fish

Soy

Sesame

Servings

30g

Protein

0.5g

Fiber

8/10

Nutrition Score

Ingredients

For the Cod

4 cod fillets (5–6 oz each)
3 tbsp low-sodium soy sauce or tamari
1 tbsp fresh ginger, peeled and finely grated
3 garlic cloves, minced
1 tsp sesame oil
¼ tsp black pepper

For the Family

2 cups jasmine rice, cooked per package directions
3 scallions, thinly sliced - to garnish

Ingredient notes:

Cod - A mild, lean, flaky white fish with near-zero fat and very low fiber. One of the most GLP-1 appropriate proteins available. Fresh or thawed from frozen both work well here.
Fresh ginger - Grate on a microplane or fine grater for the best result. Ginger contributes anti-nausea compounds (gingerols) that make this recipe particularly well-suited for early GLP-1 days.
Parchment vs foil - Both work for the packet. Parchment is preferred - it doesn’t react with the acidic soy sauce. Foil works in a pinch but crimp the edges tightly to trap the steam.
Soy sauce - Low-sodium is essential here. Three tablespoons across four servings is manageable at low-sodium but would be too salty with regular soy sauce. Tamari is the wheat-free alternative. Coconut aminos is another great option.

Recipe Instructions

Preheat and prep packets - Preheat oven to 400°F. Tear four pieces of parchment paper approximately 12×16 inches each - large enough to fold over the fish and crimp the edges.
Make the sauce - In a small bowl, whisk together soy sauce, grated ginger, garlic, sesame oil, and black pepper.
Assemble the packets - Place one cod fillet on one half of each parchment sheet. Spoon the sauce evenly over each fillet. Fold the parchment over the fish and crimp the edges tightly to seal - a loose packet lets the steam escape and dries the fish out.
Bake - Place packets on a large baking sheet. Bake for 12–15 minutes until the fish is opaque and flakes easily when pressed gently through the parchment.
Open and serve - Open packets carefully - steam will escape quickly. Serve her portion directly from the packet. Spoon the family’s portion over jasmine rice and top with sliced scallions.

Recipe notes:

Doneness Cod is ready when it turns from translucent to opaque and flakes cleanly when pressed gently with a fork. Check at 12 minutes - it can go from done to dry quickly.

Family add-on Steamed jasmine rice. Spoon any extra sauce from the packet over the rice before serving.

Nutrition Per Serving

Serving Size: 1 cod fillet with sauce

	Per serving
Calories	175
Protein	30g
Total Fat	4g
Total Carbohydrate	3g
Dietary Fiber	0.5g
Sugars	1g
Sodium	520mg

Based on a 5–6 oz cod fillet with low-sodium soy sauce, fresh ginger, garlic, and sesame oil. Sodium will vary by soy sauce brand - use low-sodium and reduce to 2 tbsp to lower further. Rice not included. Nutritional information is estimated and provided for general guidance.