Nutritious cooking |

Nutritious cooking

This dish uses little oil, keeping calories low. Poaching liquid and sauce add flavor. Trout, striped bass, red snapper, and sole are examples of fish that can be used for variations. To remove even more calories, use sugar substitute and leave out alcohol. Once you’ve mastered this recipe, you can experiment with your own recipe for the poaching liquid and create a unique sauce of your own.

POACHING LIQUID: Combine 8-10 sprigs of torn cilantro, l-inch long piece of ginger smashed, 2 garlic gloves peeled, 3 scallions cut into thirds, 3 tbl peanut oil, 1 tsp. salt, 3 tbl sugar, and 2 tbl gin in a fish poacher, Dutch oven or other pan big enough to hold whole fish. Boil liquid for 5 minutes. Add fish, turn off heat for 10 minutes.

SAUCE: Stir together 2.5 tbl soy sauce, 1.5 tsp sugar, l tbl dry sherry, pinch of white pepper, 1/2 tsp vinegar and 2 tbl chicken stock or broth in a mixing bowl. Heat 2 tbl peanut oil in wok or large nonstick skillet over high heat. When wisp of smoke appears, add 2 tbl fresh julienned fresh ginger and 2 scallions, white only, cut into 1/2 inch julienne strips. Cook one minute stirring and shaking. Add sauce and bring to a boil. Transfer fish to warmed platter, pour sauce over. Serve at once.

Source: Eileen Yin-Fei, “The Chinese Kitchen,” reported in Life, March 10, 2006

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