Fish Fillets with Vegetables
Dietitian of Department of Health said, "This dish is tender and
nutritious with high content of protein and vitamin A, etc."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (Serve 4)
| Fish fillet | 240 g |
| Carrot small (approx. 75 g) | 1 piece |
| Zucchini, small (approx. 75 g) | ½ piece |
| Corn oil | 3 teaspoons |
| Ginger | 2 slices |
| Garlic finely chopped | 1 tablespoon |
Marinade for fish:
| Salt | ¼teaspoon |
| Cornstarch | ¼teaspoon |
| Shaoxing wine | ½tablespoon |
| SWhite pepper | a pinch |
Seasoning:
| Soy sauce | 2 teaspoons |
| Sugar | 1 teaspoon |
| Cornstarch | 1 teaspoon |
| Shaoxing wine | 2½ teaspoons |
| Water | 3 tablespoons |
Cooking Method:
| 1. | Rinse the fish and marinate for about 30 minutes. Peel, rinse, and slice the carrot. Rinse and slice the zucchini. |
| 2. | Heat 2 teaspoons of oil in a non-stick pan and stir-fry the carrot slices first and then the zucchini until they are softened. |
| 3. | Clean the pan and use the remaining oil to fry the garlic and ginger. Add the fish, which has been pat dry, and pan-fry until the two sides are golden brown. Add the seasoning and bring the sauce to the boil. |
| 4. | Put the fish on top of the carrots and zucchini and pour the sauce over them and serve. |
Per serving:
| Energy (kcal) | 118 |
| Carbohydrate (g) | 5 |
| Protein (g) | 12 |
| Fat (g) | 4 |
| Cholesterol (mg) | 30 |
| Dietary Fibre (g) | 0.8 |
| Sodium (mg) | 405 |
The energy and nutrient content are estimated according to the information
compiled from the USDA Nutrient Data Laboratory. Values are for reference
use only.
Tips on Use of Oil
- Use vegetable oils such as corn oil, peanut oil, canola oil or olive
oil. Avoid using coconut oil and palm oil which are high in saturated
fat.
This recipe is provided by Elderly Health Service, Department of Health.
Extract from CookSmart, Issue 22
