Heart Healthy Eating |
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| Dietitian's Recipes
- Steamed Fish |
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Ingredients
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4 servings
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Marinade
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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)
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Salt .................. 1 tsp.
Pepper ............ 1 tsp.
Wine................. 1 tbsp.
Soy sauce ....... 1 tbsp.
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| Seasonings |
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| Sesame oil.........1 tsp. |
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Method
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- Rub salt and pepper on fish, add wine and soy sauce
and marinate for 20 minutes to let the flavour seep
in.
- Cut off the hard parts of stem of mushrooms and
tear them apart.
- 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.
- Cover and microwave for 10 minutes.
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Nutritional
Analysis
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Energy: 364cal.
Fat: 16g. |
Protein: 36g.
Carbohydrate: 12g. |
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Dietitian's
Tips
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- 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.
- Steaming is a good way to make low fat fish or meat
dishes. However, avoid adding a lot of oil, after
cooking.
- Golden mushrooms not only enhance the flavour of
the dish, but are also a good source of fibre.
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