Steamed Chinese Fish & Sauté Vegetables

Steamed Chinese Fish & Sauté Vegetables

Healthy, delicious and easy to make, what more do you want in a dinner. Add any extra vegetables you like.

CAL P/SERVE
279
kJ P/SERVE
1170
FAT P/SERVE
9.8g
CARBS P/SERVE
5.4g
PROTEIN P/SERVE
39.3g
SUGAR P/SERVE
4.3g
SODIUM P/SERVE
915g
FAT
%
2.8%
ENERGY RDI%
13.4%

If you can’t get Chinese cabbage or Bok Choy just use spinach or broccoli.

 

This recipe is low sugar, low carb, low fat and high protein.

Ingredients

  • 2 x 125g white fish fillets – Snapper, Rockling, Barramundi
  • ¼ tsp. chilli paste or sauce
  • 2 tsp. crushed ginger
  • 1 tsp. sesame oil
  • 2 cloves garlic, crushed
  • 2 tbsp. soy sauce
  • Cracked pepper

Vegetables:

  • ½ zucchini, sliced into matchsticks
  • ¼ red capsicum, sliced
  • 2 cups wombok cabbage, finely sliced
  • 2 bunches Bok Choy or Pak Choy
  • 1 tbsp. soy sauce
  • 1 clove garlic, crushed
  • 1 tsp. crushed ginger
  • 1 tsp. sesame oil

Method

  1. Using your bamboo steamer or vegetable steamer, line with baking paper. Using a knife make some slits so the steam can go past the paper. Place your fish fillets on the paper. In a small bowl mix your chilli, ginger sesame oil, garlic and soy and brush onto the fish, pouring over any leftovers. Steam fish for about 5 minutes or until cooked.
  2. Whilst this is steaming in a non-stick frypan heat your sesame oil and sauté the zucchini, capsicum, then after 2 minutes add the cabbage and Bok Choy. Once cabbage starts to wilt add garlic, ginger and soy sauce, stirring a further minute or two.
  3. Serve vegetables with fish, sprinkle with some sesame seeds and enjoy!

Nutrition Table

Servings: 2 Serving size:345g
Average Serve Average 100g
Energy 1170 kJ 339 kJ
  279 Cal 81 Cal
Protein 39.3 g 11.4 g
Fat, total 9.8 g 2.8 g
- saturated 2.2 g 0.6 g
Carbohydrate 5.4 g 1.6 g
- sugars 4.3 g 1.2 g
Sodium 915 mg 265 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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