This succulent steamed fish recipe was specially designed to be diabetes-friendly but it can be enjoyed by anyone.
Ingredients
- 1 tablespoon salt-reduced soy sauce
- 1 garlic clove, crushed
- 1 tablespoon rice wine vinegar
- 2 teaspoons mirin
- 4 x 120g firm white fish fillets
- 5cm piece fresh ginger, peeled, cut into matchsticks
- 2 tablespoons chopped coriander stems (2cm lengths)
- 2 bunches gai lan (Chinese broccoli), stems and leaves separated, chopped
- 1/2 teaspoon sesame oil
- 3 cups cooked low-GI brown rice
- Sliced long red chilli, to serve
- Lime wedges, to serve
- Fresh coriander leaves, to serve
Equipment
- You'll need four 30cm x 40cm sheets baking paper
Method
- Step 1Combine soy, garlic, vinegar, mirin and 2 teaspoons cold water in bowl. Place 1 sheet baking paper on a flat surface. Place 1 fish fillet in centre of paper. Top with 1⁄4 of the ginger and coriander stems. Drizzle with 1/4 of the soy mixture. Fold up baking paper to enclose filling. Secure with kitchen string. Repeat with remaining baking paper, fish, ginger, coriander stems and soy mixture.
- Step 2Place a large steamer over a wok or large saucepan of simmering water. Place parcels, seam-side up, in steamer. Cook, covered, for 6 to 8 minutes or until fish is cooked through. Remove steamer from wok. Carefully remove fish from steamer.
- Step 3Place broccoli stems in steamer. Return to wok. Cook, covered, for 3 to 4 minutes or until just tender. Add leaves. Cook, covered, for 1 to 2 minutes or until wilted.
- Step 4Remove and discard string from parcels. Divide broccoli between serving plates. Top with fish and drizzle with sauce from parcel and sesame oil. Serve with rice. Sprinkle with chilli and coriander leaves and serve with lime wedges.
- Diabetes friendly
- High protein
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1476 kj
Energy
4.3g
Fat Total
1.1g
Saturated Fat
8.2g
Fibre
33g
Protein
73mg
Cholesterol
325mg
Sodium
40g
Carbs (total)
All nutrition values are per serve
Notes
Cook’s notes: If you have a smaller steamer, cook the fish in 2 batches. You could also use other Asian vegetables such as bok choy. Use any firm white fish fillets for this recipe, such as ling, barramundi, basa or gemfish.
- Author: Amira Georgy
- Image credit: Jeremy Simons
- Publication: Super Food Ideas
0