Poached Leopard Coral Grouper in Thick Fish Broth
Sylvia LAM, Chairlady of Hong Kong Dietitians Association, said "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."
Ingredients (Serve 4):
| Leopard Coral Grouper | 1 piece (about 1 catty, 600gm) |
| 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 |
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. |
Ingredients of Thick Fish Broth: (for making 3 bowls, about 750 ml)
| Bean Curd | 6 taels |
| Grouper | 1 piece (about 1 catty, 600gm) |
| Water | 8 bowls (about 2 litres) |
Seasonings of Thick Fish Broth:
| Salt | 1 teaspoon |
| Sugar | 1/2 teaspoon |
| Canola oil | 1 teaspoon |
Cooking Method of Thick Fish Broth:
| 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. |
This recipe is provided by Mr LAU Ka-lun.
Extract from CookSmart, Issue 9
