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| General Category : Main Course |
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| Food Group : Fish |
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| Preparation Method : Skillet |
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| For this delectable Chinese-style braised fish, use a firm white-fleshed fish, such as halibut, pickerel or striped bass (bone-in or boneless steaks, or skin-on fillets). Serve with rice and green vegetables for a healthy meal. |
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Ingredients
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1 tbsp (15 mL) grated gingerroot |
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2 tbsp (30 mL) Chinese rice wine, dry sherry or sake |
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2 tbsp (30 mL) soy sauce |
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2 tbsp (30 mL) low-sodium chicken or vegetable stock or water |
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1 tsp (5 mL) granulated sugar |
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1 tsp (5 mL) sesame oil |
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1/2 tsp (2 mL) five-spice powder (or pinch each ground cloves, nutmeg and cinnamon) |
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1/2 tsp (2 mL) rice or cider vinegar |
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1-1/2 lb (750 g) fish steaks or fillets |
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1/4 tsp (1 mL) white pepper |
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2 tbsp (30 mL) vegetable oil |
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4 green onions, cut into 1-1/2-inch (4 cm) lengths |
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Coriander sprigs (optional) |
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Preparation
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In small bowl, combine ginger and wine; let sit for 2 minutes. Strain through paper towel–lined sieve into small bowl, pressing down on solids to release as much liquid as possible; discard solids. Stir in soy sauce, stock, sugar, sesame oil, five-spice powder and vinegar; set aside.
Sprinkle both sides of fish with pepper.
In nonstick skillet over medium-high heat, heat oil; fry fish, turning once, until lightly browned on both sides, about 4 minutes. Holding fish with spatula, carefully pour off fat from pan. Add soy mixture. Cover and cook for 2 minutes; flip fish, add green onions and simmer, uncovered, until fish flakes easily when tested and about 2 tbsp (30 mL) of sauce remains, about five minutes. With slotted spatula, transfer fish to serving plate; pour sauce over fish. Garnish with coriander (if using).
Makes 4 servings.
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Nutritional information
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Per serving: about 236 cal, 36 g pro, 7 g total fat (1 g sat. fat), 4 g carb, 1 g fibre, 54 mg chol, 629 mg sodium. % RDI: 9% calcium, 14% iron, 8% vit A, 3% vit C, 10% folate.
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Source
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Homemakers Magazine: October 2005
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