Saute Northern Snakehead Fillets with Sponge Gourd
Gabriel Tak-Kiu PUN, accredited Practising Dietitian (Australia) and
Dietitian of Hong Kong Dietitians Association, said, "Gourds are
rich in potassium which helps maintain body fluid balance and improve
blood pressure. Garlic contains allicin which is antioxidative. It is
also a virtually sodium-free seasoning and should not be missed out in
cooking low salt dishes."
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 2)
| Northern snakehead (bone the fish and slice it into thin slices) | 240 g |
| Soybean oil | 1 teaspoon |
| Dish cloth gourd | 200g |
| Garlic (chopped) | half teaspoon |
| Ginger | 4 slices |
| Carrot | 8 slices |
Seasonings:
| Salt | 1/6 teaspoon |
| Cornstarch | 1/4 teaspoon |
| Pepper | 1/6 teaspoon |
| Sesame oil | 1/6 teaspoon |
| Soybean oil | 1/2 teaspoon |
Ingredients for sauce:
| Light soy sauce | 1/6 teaspoon |
| Cornstarch | 1/4 teaspoon |
| Salt | 1/6 teaspoon |
| Sesame oil | 1/6 teaspoon |
| Water | 1 tablespoon |
Cooking Method:
| 1. | Marinate the northern snakehead slices with the seasonings for 15 minutes. Set aside. |
| 2. | Heat wok. Add half of the soybean oil. Briefly pan-fry the northern snakehead slices. |
| 3. | Peel the dish cloth gourd and cut into thick slices. Parboil the slices and set aside. |
| 3. | Heat wok. Add the remaining soybean oil. Stir-fry the garlic and ginger slices until aromatic. Add the carrot and dish cloth gourd. Stir-fry over high heat. |
| 3. | Add the northern snakehead slices to the wok. Stir-fry until cooked. Add the sauce and cook till thicken. Done. |
Per serving:
| Energy (kcal) | 171 |
| Carbohydrate (g) | 7 |
| Protein (g) | 24 |
| Fat (g) | 6 |
| Sugar (g) | 3 |
| Sodium (mg) | 490 |
The energy and nutrient content are estimated according to the information
compiled from the USDA Nutrient Data Laboratory. Values are for reference
use only.
This recipe is provided by Sodexo (Hong Kong) Limited.
Extract from CookSmart, Issue 22
