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
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Poached Leopard Coral Grouper Ingredients to serve 4
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Leopard Coral Grouper
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1 piece (about 1 catty, 600 g)
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Shanghai Cabbage (quartered)
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3 stalks
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Fresh Straw Mushroom (halved)
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6 pieces
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Thick Fish Broth
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3 bowls (about 750 ml)
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Ginger
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5 slices
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Spring Onion (sectioned)
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1 stalk
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Thick Fish Broth Ingredients (for making 3 bowls, about 750 ml)
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Bean Curd
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6 taels
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Grouper
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1 piece (about 1 catty, 600 g)
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Water
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8 bowls (about 2 litres)
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Seasonings
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Salt
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1 teaspoon
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Sugar
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1/2 teaspoon
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Canola Oil
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1 teaspoon
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Thick Fish Broth
Cooking Method
- Cut bean curds into pieces. Set aside.
- Rinse and fillet grouper. Blend fillet and bone. Set aside.
- Bring water to the boil. Add fish mixture. Reduce to low heat. Cook for 1/2 hour.
- 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
- Rinse Leopard coral grouper, Shanghai cabbage and fresh straw mushroom. Set aside.
- Blanch Shanghai cabbage and fresh straw mushroom. Set aside.
- Bring fish broth to the boil. Reduce to low heat. Add Leopard coral grouper, ginger and spring onion, simmer for 8-9 minutes.
- Remove ginger and spring onion. Add Shanghai cabbage and fresh straw mushroom, simmer for another 2 minutes. Serve.
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