Steamed Grey Mullet in Thai Style
(Available only in Cantonese)
Accredited Practising Dietitian (DAA) and Accredited Dietitian (HKDA),
Danica YAU said, "Thai food is always very generous with herbs and spices,
serving a great way to replace condiments. This reduces sodium intake and
helps lower the risk of hypertension. Home Made chicken broth is also a
great idea as ready-made chicken stock on the market often has salt added
and may be high in sodium."
Ingredients: (To serve 6)
| 1 grey mullet | 720g (approx. 18 taels) |
| Chinese cabbage (sliced) | 100g |
| Minced pork | 60g |
| Ginger (shredded) | 20g |
| Shiitake mushrooms (sliced) | 20g |
| straw mushrooms | 4 |
| spring onions (shredded) | 3 |
| Chinese celery (sectioned) | ½ |
| red pepper (shredded) | 1 |
| lemon leaves | 6 |
Seasonings:
| salt | ½ teaspoon |
| white pepper powder | ¼ teaspoon |
| chicken broth | 5 teaspoons |
Cooking Method:
| 1. | Wash the grey mullet after removing its scales and giblets. Set aside. |
| 2. | Steam the grey mullet for about 10 minutes. Set aside. |
| 3. | Heat wok. Boil the minced pork with chicken broth. Add the shredded ginger, shiitake mushrooms, straw mushrooms, red pepper and lemon leaves together to cook over low heat for 15 minutes. Season the mixture with white pepper powder and salt as sauce. |
| 4. | Pour the sauce over the grey mullet. Add the Chinese celery, spring onions and Chinese cabbage. To serve, reheat the grey mullet in a serving dish over a portable stove. |
Home Made Chicken Broth Ingredients (For a serving of 4 litres):
| fresh chicken | 1 |
| water | 5 litres |
Cooking Method:
| 1. | Remove the chicken skin and giblets. Add 5 litres of water and boil over high heat for 20 minutes and skim off the fat. |
| 2. | Then boil over medium heat for about 30 minutes. |
| 3. | Skim off the fat again. Done. |
Per serving:
| Energy (kcal) | 170 |
| Carbohydrate (g) | 4 |
| Protein (g) | 26 |
| Fat (g) | 5 |
| Sugar (g) | 1 |
| Sodium (mg) | 282 |
The energy and nutrient content is estimated according to the information
compiled from the USDA Nutrient Data Laboratory. Values are for reference
only.
This recipe is provided by Bangkok Thai Restaurant.
Extract from CookSmart, Issue 24
