Nourish PA: Sweet-and-Spicy Glazed Fish

Fish is low in carbs, high in protein and full of beneficial vitamins and minerals. For maximum nutrition, try baking it instead of frying it — it’s actually easier, faster, and it doesn’t make a mess in the kitchen! We love this simple technique, which coats thawed frozen fish filets in a sweet, tangy, spicy glaze and roasts them in the oven for between 5 and 10 minutes. The result is perfectly cooked fish, which makes a nice dinner served with rice or vegetables of your choice!

Sweet-and-Spicy Glazed Fish

Serves 2
Prep Time Cook Time Total Time
5 min 10 min 15 min


  • 1 (16-ounce) package frozen white fish filets, thawed
  • 1/4 cup pancake syrup
  • 1 teaspoon garlic powder, or 3 cloves garlic, minced
  • 1 teaspoon red pepper hot sauce (optional)
  • 1/2 teaspoon salt
  • 2 cups cooked long-grain white rice, or brown rice, for serving
  • 1 tablespoon chopped fresh parsley, or 1 teaspoon dried parsley (optional)


  1. Preheat oven to 400°F. Place fish filets on a parchment-paper-lined, rimmed baking sheet, and pat dry with paper towels.
  2. In a small bowl, combine maple syrup, garlic, hot sauce (if using) and salt. Spread 1 tablespoon of the syrup mixture evenly over the top of each filet. Bake for 5-10 minutes, or until opaque and fish flakes easily with a fork. Serve over rice. Top with parsley (if using).
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