healthy recipe

Steamed White Fish with Vegetable Sauce

ht0038.jpg

Calories
Fat
Protein
Cholesterol
Salt
P/S ratio*
Dietary fiber
130kcal
3g
17g
60mg
1.3g
1.6
1.3g
*A ratio between saturated fatty acid(S) and polyhydric unsaturated fatty acid(P).
The ratio is shown for each dish. The preferable ratio is 1 to 1.5.

Ingredients

Ingredients Serves 1 Serves 4
white fish (such as tilefish)
80g
320g
string beans
boiled bamboo shoots
carrot (small)
Welsh onion
10g
20g
1/8
5g
40g
80g
1/2
20g
Water and potato starch mixture
@potato starch
@water

Slightly more than 1/2 teaspoons
Slightly more than 1/2 teaspoons

Slightly more than 2 teaspoons
Slightly more than 2 teaspoons
seasoning Serves 1 Serves 4
Preliminary seasoning
@salt
For steaming
@Ginger root
@Welsh onion
@sake

1/12 teaspoon



1/2 teaspoons

1/3 teaspoon



2 teaspoons
Seasoned stock
@vinegar
@instant Chinese stock
@water
@sugar
@soy sauce
@A dash of salt

1/3 tablespoons
0.5g
1/8 cup
1/2 tablespoons
Slightly more than 1/4 tablespoon


1 1/3 tablespoons
2g
1/2 cup
2 tablespoons
Slightly more than 1 tablespoon

Salt
vegetable oil

Slightly less than 1/4 teaspoon

Slightly less than 1 teaspoon


Procedure

‚P Cut the fish into 4 equal pieces. Sprinkle with salt and set aside for a while. Place the pieces in a baking dish.
‚Q Thinly slice the ginger root with skin. Crush the Welsh onion using the side of a knife.
‚R Put some water in a steamer and bring to a boil. Top the fish prepared in (1) with the ginger root and Welsh onion in (2), and sprinkle with sake. Place it in a steamer, cover and steam over high heat for 10 to 15 minutes. Remove the ginger and Welsh onion. Keep the fish warm.
‚S Remove the strings from the beans, boil in salted water and slice on a slant. Cut the carrot, bamboo shoots and Welsh onion into very thin strips.
‚T Heat the vegetable oil in a frying pan, add the vegetables prepared in (4) and cook briefly.
‚U Combine the ingredients for the seasoned stock in a pan and bring to a boil. Add the vegetables in (5) and cook a little more. Skim off any grease on the surface while cooking. Stir in the water and potato starch mixture to thicken the sauce.
‚V Šν‚Ι‚R‚ΜŠΓ‚Ύ‚’‚𐷂θA‚U‚ΜServe the fish on a dish and pour the vegetable sauce over it.

memo
Tilefish is very tender. To make it easier to take out of the steamer, you might want to wrap each piece of fish in aluminum foil.


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