Grilled Fish with Tomatoes and Assorted Mushrooms
Registered Dietitian of British Columbia, Canada and Council Member of the Hong Kong Nutrition Association, Dr Susan CHUNG said, “Thanks to its use of natural ingredients, the fish broth takes on a lovely flavour without using any sauces. Onions, scallions, cumin powder, coarse white pepper and ginger can help reduce the fishy smell. High-potassium, low-sodium mushrooms are effective in regulating blood pressure levels.”
Ingredients: (To Serve 6)
| Fresh grass carp | 2.5 catties (approx. 1.5 kg) |
| Homemade fish broth | 650g |
| Onions | 30g |
| Scallions | Some |
| Tomatoes | 180g |
| Enokitake mushrooms | 80g |
| Oyster mushrooms | 60g |
| Wood ear fungus | 5g |
| Coriander | Some |
Seasonings：
| Soybean oil | 3 teaspoons |
| Salt | 1/2 teaspoon |
| Cumin powder | 1 teaspoon |
Homemade Fish Broth:
| Water | 2L |
| Fresh grass carp | 567g |
| Ginger | 75g |
| Lean pork | 454g |
| Chicken carcass (skinless) | 284g |
| Coarse white pepper | 1/2 teaspoon |
| Soybean oil | 3 teaspoons |
| Salt | 1 teaspoon |
| Sugar | 1/2 teaspoon |
Cooking Method:
| 1. | Blanch the lean pork and chicken carcass. Set aside. |
| 2. | Sauté the grass carp until done, then put it in water. Bring to the boil. |
| 3. | Add the lean pork, chicken carcass and other ingredients. Simmer for 3 hours and add the seasonings. |
Cooking Method:
| 1. | Gut and rinse the grass carp. Set aside. |
| 2. | Blanch the enokitake mushrooms, wood ear fungus and oyster mushrooms. Set aside. |
| 3. | Place the grass carp in a grill basket on the grill. Sprinkle the cumin powder in the process of grilling. Grill until 90 per cent done. |
| 4. | Place onions in a stainless steel casserole, then put in the grilled grass carp, tomatoes, enokitake mushrooms, wood ear fungus and oyster mushrooms. Pour in the fish broth. |
| 5. | Heat oil in a wok and sauté the scallions until aromatic. Sprinkle the scallions and coriander on top of the grass carp. |
| 6. | Put the casserole on a gas stove. |
Per serving：
| Energy(kcal) | 259 |
| Carbohydrate(g) | 3 |
| Protein(g) | 33 |
| Fat(g) | 12 |
| Sugar (g) | 1 |
| Sodium(mg) | 285 |
The energy and nutrient content is estimated according to the information compiled from the Centre for Food Safety, Food and Environmental Hygiene Department and the Nutrient Data Laboratory, US Department of Agriculture. Values are for reference only.
This recipe is provided by Yu Heung Grilled Fish.
Extract from CookSmart, Issue 29
