Fish protein is a high-quality protein, accounting for about 15-20% of its content, with a utilization rate as high as 85-90%. Its amino acid composition is relatively balanced, although the tryptophan content is on the lower side. Fish contains a lot of moisture, has a delicate texture, and is easier for the human body to digest and absorb than meat. Therefore, if you want to lose weight and stay healthy, eating fish is the best choice.
Steamed Mandarin Fish
Steamed Mandarin Fish
Ingredients
1 Mandarin Fish (approx. 600g), 4 slices of ginger, 2 spring onions, 1 bunch of coriander, a pinch of white pepper, 1 tablespoon of peanut oil
Steamed Fish Sauce: 1 tablespoon soy sauce, 1 tablespoon fish sauce, 1.5 tablespoons sugar
Method
1. Trim the root ends of the spring onions, wash them, and cut one into two sections and the other into shreds. Set aside. Wash and drain the coriander.
2. Clean the mandarin fish and place it on a shallow plate. Put 2-3 slices of ginger and some long sections of spring onion under the fish. Place another two slices of ginger on top of the fish.
3. Mix the ingredients for the steamed fish sauce, add 2 tablespoons of water, and bring to a boil. Set aside.
4. Bring water to a boil in a steamer or a wok. Steam the fish over high heat for about 7 minutes. Once cooked, remove the fish, discard the steaming liquid, and get rid of the ginger and spring onions. Pour the steamed fish sauce over the fish.
5. Place the shredded spring onions and coriander on the fish and sprinkle with white pepper.
6. Heat 1 tablespoon of oil in a pan until smoking hot, then pour it over the fish. Serve immediately.
Sichuan-style Spicy Grilled Fish
Crispy Grilled Fish
Ingredients
Fish, salt, ginger powder, cooking wine, white pepper, scallion slices, ginger slices, light soy sauce, honey, five-spice powder, cumin powder
Method
1. Clean the fish and make two slashes on its back. Rub the fish with salt, ginger powder, cooking wine, and white pepper, and "massage" it to ensure the flavors are absorbed.
2. Fill the fish cavity with scallion slices and ginger slices to remove any fishy odor.
3. Brush the fish with a sauce made from light soy sauce and honey. Evenly sprinkle five-spice powder and cumin powder on top. Preheat the oven to 180°C (350°F).
4. Place the fish on a roasting rack in the middle of the oven. Place a baking sheet on the bottom rack to catch any drippings.
5. Bake at 180°C for about 20-25 minutes. Take the fish out, flip it, brush it with more sauce, and sprinkle with more cumin powder and five-spice powder. Turn the oven up to 200°C (400°F) and bake until the surface is dry and crispy.
Steamed River Fish with Fermented Black Beans
Steamed Fish with Fermented Black Beans
Ingredients
1 Pomfret, 5 thick slices of ginger, a little scallion, 1 red chili, 1 tablespoon fermented black beans, a pinch of salt, 1.5 tablespoons soy sauce, 2 tablespoons oil
Method
1. Clean the fish and make two diagonal slashes on one side. Rub salt over the entire fish, including the inside. Let it sit for a while.
2. Finely shred the ginger, scallion, and red chili.
3. Prepare a steamer and bring water to a boil.
4. Place shredded ginger on the bottom of a plate, then put the fish on top.
5. Sprinkle the fermented black beans over the fish, then add a little more shredded ginger on top.
6. Steam over medium-high heat for 8 minutes, then remove from the steamer.
7. Heat 2 tablespoons of oil in a separate pan until very hot.
8. Drizzle in 1.5 tablespoons of soy sauce, then immediately pour the hot oil over the fish.
9. Garnish with shredded red chili and scallion. (Alternatively, you can pour the hot oil directly over the scallions and ginger).
Tips
1. When steaming fish, always line the plate with ginger slices, both under and on top of the fish, to remove the fishy smell.
2. The water must be boiling and producing steam before you place the fish in the steamer.
3. Controlling the heat is crucial. Use high heat for the first 3 minutes, then switch to medium heat. High heat causes the fish flesh to contract too quickly, reducing moisture loss and preserving its freshness. Medium heat prevents the fish from cooking too rapidly and bursting, which would ruin its appearance.
4. Add enough water to the steamer at the beginning. If you need to add more water midway, always use boiling water.
Steamed Sea Bass with Chopped Chili
Steamed Bass with Chopped Chili
Ingredients
1 Sea Bass, an appropriate amount of chopped chili (since I made it from small, extremely hot chilies, I used only a little), salt, ginger, vegetable oil, soy sauce, scallions
Method
1. Clean the sea bass, cut it in half lengthwise, and place it on a plate. Make a few slashes on the fish, rub with a little salt and vegetable oil.
2. Spread an appropriate amount of chopped chili over the fish, then sprinkle some shredded ginger on top. Steam over boiling water for 8-10 minutes.
3. After steaming, garnish with chopped scallions. Heat an appropriate amount of vegetable oil in a pan until hot, then pour the hot oil over the fish.
4. Finally, drizzle with some soy sauce and serve.
Sweet and Sour Fish
Sweet and Sour Fish
Ingredients
1 fresh fish, 1/4 onion, 1/4 green bell pepper, 1/4 red bell pepper, 1/4 yellow bell pepper, 2 stalks of green onion, 1 teaspoon minced garlic, sweet potato starch, 2 tablespoons sweet and sour sauce, 3 tablespoons water, 1 tablespoon cooking wine, 1/2 teaspoon sugar, 1/2 teaspoon salt, 1 egg
Method
1. Clean the fish, remove scales and内脏, and marinate for about 20 minutes. Then, coat it evenly with sweet potato starch.
2. Peel and slice the onion. Remove stems and slice the green, red, and yellow bell peppers into diamond shapes. Set aside.
3. Heat oil in a wok to 180°C (350°F). Add the fish and deep-fry over low heat until golden brown on both sides. Remove and drain excess oil.
4. In the same wok, sauté the green onions and garlic with a little remaining oil. Add all the seasonings and the sliced vegetables from step 2. Bring to a boil, then turn off the heat.
5. Add the fried fish from step 3 and toss to coat with the sauce.
Braised Fish Strips
Braised Fish
Ingredients
1 crucian carp, salt, chicken powder, soy sauce, tomato paste, cornstarch, peanut oil, ginger
Method
1. Clean the crucian carp, pat it dry, and season lightly with salt to remove excess moisture.
2. Heat peanut oil in a pan until about 70% hot. Add ginger and the fish. Pan-fry until golden brown on both sides, then remove and set aside.
3. Pour a little soy sauce into the pan. Add a little salt, chicken powder, and about a quarter to half a bottle of tomato paste. Mix cornstarch with a little cold water, add it to the pan, and bring to a boil.
4. Pour the sauce over the fish and serve.
The soybeans
Red fish sticks
Jell-O
Weenie fried beans
Spicy chicken wings
Squid