Silken tofu gives a creamy goodness to simply cooked fish and greens doused in a chilli and black vinegar sauce.
Ingredients
- 1 tablespoon olive oil
- 4 x 200g skinless ocean trout fillets, pin-boned
- 2 bunches broccolini
- 300g packet silken tofu, drained, cut into 1cm pieces
- 2 spring onions, thinly sliced on an angle
Chilli & black vinegar sauce
- 1 cup (250ml) Massel vegetable liquid stock
- 1 tablespoon oyster sauce
- 2 tablespoons hoisin or plum sauce
- 1/3 cup (80ml) soy sauce
- 2 tablespoons Chinese black vinegar (see note)
- 1 long red chilli, seeds removed, finely chopped
Method
- Step 1Heat oil in a frypan over medium-high heat and cook fish for 2 minutes each side or until golden but still rare in the centre. Season and set aside to rest.
- Step 2For the sauce, combine all the ingredients in a saucepan over medium heat and simmer, stirring occasionally, for 5-6 minutes until reduced by half.
- Step 3Meanwhile, cook the broccolini in boiling, salted water for 3 minutes or until just tender, then drain.
- Step 4To serve, divide the broccolini, trout and tofu among 4 plates. Spoon over the sauce, then scatter with spring onion.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1894 kj
Energy
18.9g
Fat Total
2.6g
Saturated Fat
2.7g
Fibre
49.7g
Protein
116mg
Cholesterol
2303mg
Sodium
5.7g
Carbs (sugar)
17.5g
Carbs (total)
All nutrition values are per serve
Notes
Chinese black (chinkiang) vinegar is available from Asian food shops.
- Author: Jill Dupleix
- Image credit: Mark Roper
- Publication: delicious.
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