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Dietitian's Recipes - Steamed Fish

Dietitian's Recipes - Steamed Fish

Ingredients

4 servings

Marinade

  
Fish ................................ 400g.
                (cut into big pieces)
Red sweet pepper ........ 1pc.
                                     (sliced),
Golden mushrooms ...... 1/2 cup
Spring onion ................... 2 stalks,
  (cut into 1 inch long pieces)
Ginger.............................. 4 slices,                                (shredded)		 Salt .................. 1 tsp.
Pepper ............ 1 tsp.
Wine................. 1 tbsp.
Soy sauce ....... 1 tbsp.
Seasonings  
Sesame oil.........1 tsp.
 

Method

      
  1. Rub salt and pepper on fish, add wine and soy sauce and marinate for 20 minutes to let the flavour seep in.
  2. Cut off the hard parts of stem of mushrooms and tear them apart.
  3. Drain the marinade. Place fish pieces in a microwavable container.
    Put spring onion, ginger, sweet pepper and mushrooms on top of fish.
    Add sesame oil.
  4. Cover and microwave for 10 minutes.

Nutritional Analysis

  
Energy: 364cal.
Fat: 16g.		 Protein: 36g.
Carbohydrate: 12g.
 

Dietitian's Tips

      
  1. Cooking with a microwave oven is easy and quick. If properly prepared, a microwave dish can be tasty and delicious. It is also a good way to retain the nutrients.
  2. Steaming is a good way to make low fat fish or meat dishes. However, avoid adding a lot of oil, after cooking.
  3. Golden mushrooms not only enhance the flavour of the dish, but are also a good source of fibre.