Steamed fish with chilli and garlic broccoli

Steamed fish with chilli and garlic broccoli

This steamed fish recipe uses the Thai flavours of lemongrass, chilli, garlic and lime for a delicate dish brimming with flavour. I cooked this for one of our low calorie days and it came to around 180 calories per portion.

Recently I have been going to the local fruit and veg shop on my way home from work, nearly every day, and it really makes you think about the huge variety of vegetables out there and how limited we usually are in our choices. A combination of wanting to produce creative low calorie meals and a new found determination to do more with vegetables, has resulted in a departure from the ‘let’s just have some peppers…’ mentality. You might not think that broccoli is particularly adventurous, but I never cook with it, so for me it is!

Steaming the broccoli and then stir frying it with chilli, garlic and soy worked really well, keeping the broccoli’s vibrant colour and keeping it intact.  Steaming is also a great technique for cooking fish and it stays lovely and moist. I have a bamboo steamer that I bought for about £3 at a Chinese supermarket, but if you don’t have one of these then you can  place a colander on top of a large saucepan of boiling water and place a lid or some foil over it.

You can always add more vegetables to this if you have them, pak choi, beansprouts, Chinese cabbage or even the old favourite, peppers, would work well.

Steamed fish with chilli and garlic broccoli

By March 2, 2013

I used haddock but you can use any type of white fish. This recipe serves 2 for a low calorie meal.

  • Prep Time : 10 minutes
  • Cook Time : 25 minutes

Ingredients

Instructions

  1. Place a large saucepan on a medium heat and pour in about a  pint and a half of boiling water. Place the steamer on top. Put the broccoli in the steamer, put the lid on and leave it until just tender – about 5 to 7 minutes. Set aside.
  2. While the broccoli is cooking place a wok on a medium heat and toast the sesame seeds until just golden. Pour into a bowl and set aside.
  3. Using the same wok, spray on some oil and add the carrots. Add a splash of mirin or white wine to get it cooking. Stir fry for a couple of minutes then add the honey and half of the sesame seeds. Keep frying for a few minutes until the carrot is just tender but still has some bite. Add a splash of soy and some black pepper. Fry for another 30 seconds or so then set aside with the broccoli.
  4. Place some greaseproof paper in the steamer. Place the fish inside and pour over a tablespoon of soy. Squeeze some lime juice over the fish. Add half the red chilli, the ends of the lemongrass sticks, ginger slices and half the garlic and half the spring onions on top. Place the lid on the steamer and cook for around 8 to 10 minutes until just cooked.
  5. Meanwhile, after the fish has been cooking for a few minutes, heat the wok again and spray on some more oil. Tip in the shallots, lemongrass, remainder of the garlic and chilli. Stir fry until the onion is soft. Throw in the broccoli and carrot. Add the rest of the soy sauce, a dash of sesame oil, the fish sauce and a squeeze of lime. Sprinkle over the brown sugar. Stir fry until hot and the fish is ready.
  6. Remove the ginger and lemongrass ends from the fish. Serve the fish on top of the veg. Sprinkle the remaining sesame seeds on top and finish with the rest of the spring onion and some coriander leaves.
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