Chinese-Style Steamed Fish and Sesame Broccoli
Chinese-Style Steamed Fish and Sesame Broccoli
Photography by Yvonne Duivenvoorden
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 254254 cal |
| pro | 28 g28g pro |
| total fat | 11 g11g total fat |
| sat. fat | 2 g2g sat. fat |
| carb | 11 g11g carb |
| fibre | 3 g3g fibre |
| chol | 108 mg108mg chol |
| sodium | 414 mg414mg sodium |
| potassium | 899 mg899mg potassium |
| % RDI: | - |
| calcium | 1818 calcium |
| iron | 2121 iron |
| vit A | 2121 vit A |
| vit C | 127127 vit C |
| folate | 6767 folate |
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.
Ingredients
- 1-1/4 lb firm white-fleshed fish fillets , (such as pickerel, cod or halibut)1-1/4 lb firm white-fleshed fish fillets, (such as pickerel, cod or halibut)
- 2 tbsp slivered fresh ginger 2 tbsp slivered fresh ginger
- 2 tbsp sodium-reduced soy sauce 2 tbsp sodium-reduced soy sauce
- 1 tbsp lemon juice 1 tbsp lemon juice
- 2 tsp sesame oil 2 tsp sesame oil
- 2 green onions , cut in thin strips (white and green parts separated)2 green onions, cut in thin strips (white and green parts separated)
- Sesame Broccoli:
- 1 tbsp vegetable oil 1 tbsp vegetable oil
- 2 tsp sesame oil 2 tsp sesame oil
- 1 clove garlic , thinly sliced1 clove garlic, thinly sliced
- 1 head broccoli , cut in florets1 head broccoli, cut in florets
- 1 tbsp roasted sesame seeds 1 tbsp roasted sesame seeds
Preparation
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.
Source : Canadian Living Magazine: November 2011
- Keywords : Dinner; Chinese; Steam; Stir Fry; Fish; Ginger; Soy sauce; Broccoli; Sesame seeds; 300 calories;
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