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CookSmart (9th Issue) Page34

CookSmart (9th Issue) Page34

Celebrity's EatSmart Recipes

 

Poached Leopard Coral Grouper in Thick Fish Broth

"3 Less" Dish

 

Feature

Fish is rich in omega 3 fatty acids. Eating fish twice a week helps lower blood cholesterol level. Using thick fish broth to poach fish is much healthier than deep fried or pan fried fish.

 

Sylvia LAM

Chairlady, Hong Kong Dietitians Association

 

Poached Leopard Coral Grouper Ingredients to serve 4

Leopard Coral Grouper

1 piece (about 1 catty, 600 g)

Shanghai Cabbage (quartered)

3 stalks

Fresh Straw Mushroom (halved)

6 pieces

Thick Fish Broth

3 bowls (about 750 ml)

Ginger

5 slices

Spring Onion (sectioned)

1 stalk

 

Thick Fish Broth Ingredients (for making 3 bowls, about 750 ml)

Bean Curd

6 taels

Grouper

1 piece (about 1 catty, 600 g)

Water

8 bowls (about 2 litres)

 

Seasonings

Salt

1 teaspoon

Sugar

1/2 teaspoon

Canola Oil

1 teaspoon

 

Thick Fish Broth

Cooking Method

  1. Cut bean curds into pieces. Set aside.
  2. Rinse and fillet grouper. Blend fillet and bone. Set aside.
  3. Bring water to the boil. Add fish mixture. Reduce to low heat. Cook for 1/2 hour.
  4. Add bean curd and cook for 15 minutes. Season with oil, salt and sugar. Strain to remove solids. Done.

 

Poached Leopard Coral Grouper

Cooking Method

  1. Rinse Leopard coral grouper, Shanghai cabbage and fresh straw mushroom. Set aside.
  2. Blanch Shanghai cabbage and fresh straw mushroom. Set aside.
  3. Bring fish broth to the boil. Reduce to low heat. Add Leopard coral grouper, ginger and spring onion, simmer for 8-9 minutes.
  4. Remove ginger and spring onion. Add Shanghai cabbage and fresh straw mushroom, simmer for another 2 minutes. Serve.

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