Chinese-Style Steamed Fish and Sesame Broccoli

Chinese-Style Steamed Fish and Sesame Broccoli 150 Image by: Chinese-Style Steamed Fish and Sesame Broccoli 150 Author: Canadian Living

Simple, steamed fish is a quick, easy and healthy dinner option. Add cooked brown rice for a complete dinner. Put the rice on first, because it takes longer to cook than the fish.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: November 2011

Ingredients

  • 1 1/4 lb firm white-fleshed fish fillets (such as pickerel, cod or halibut)
  • 2 tablespoons slivered fresh ginger
  • 2 tablespoons sodium-reduced soy sauce
  • 1 tablespoon lemon juice
  • 2 teaspoons sesame oil
  • 2 green onions cut in thin strips (white and green parts separated)
Sesame Broccoli:
  • 1 tablespoon vegetable oil
  • 2 teaspoons sesame oil
  • 1 clove garlic thinly sliced
  • 1 head broccoli cut in florets
  • 1 tablespoon roasted sesame seeds

Method

In 10-inch (25 cm) pie plate, arrange fish flesh side up; sprinkle with ginger, soy sauce, lemon juice and sesame oil. Arrange white parts of green onions on top.

Pour enough water into wok to come 1 inch (2.5 cm) below rack. Place plate on rack; cover and steam over high heat until fish flakes easily when tested, 10 to 12 minutes.

Top with green parts of green onions. Spoon pan juices over fish.

Sesame Broccoli: Meanwhile, in wok or large skillet, heat vegetable and sesame oils over medium-high heat; stir-fry garlic for 30 seconds. Add broccoli; stir-fry for 1 minute. Add 1/4 cup water; cover and steam until tender, about 4 minutes. Sprinkle with sesame seeds. Serve with fish.

Nutritional facts Per serving: about

  • Sodium 414 mg
  • Protein 28 g
  • Calories 254.0
  • Total fat 11 g
  • Potassium 899 mg
  • Cholesterol 108 mg
  • Saturated fat 2 g
  • Total carbohydrate 11 g

%RDI

  • Iron 21.0
  • Fibre 0.0
  • Folate 67.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 18.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 21.0
  • Vitamin C 127.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Chinese-Style Steamed Fish and Sesame Broccoli

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