EatSmarter exclusive recipe

Steamed Fish Rolls

with Napa Cabbage
4.5
Average: 4.5 (2 votes)
(2 votes)
Steamed Fish Rolls

Steamed Fish Rolls - Successful culinary cross between Western and Far Eastern cuisine

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Health Score:
98 / 100
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
313
calories
Calories

Healthy, because

Even smarter

Nutritional values

The refined combination brings a thick portion of protein plus a whole bunch of important vitamins. While cabbage and peppers provide us with vitamin C, the tender fish provides more than the entire daily requirement of vitamin B12, which is particularly important for the heart and circulation.

Chinese cabbage is especially interesting for all those who have a sensitive gastrointestinal system. Like other types of cabbage, it contains plenty of vitamin C and other valuable substances, but does not cause flatulence.

1 serving contains
(Percentage of daily recommendation)
Calorie313 cal.(15 %)
Protein45 g(46 %)
Fat10 g(9 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D8 μg(40 %)
Vitamin E6 mg(50 %)
Vitamin K336.9 μg(562 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.1 mg(126 %)
Vitamin B₆1 mg(71 %)
Folate75 μg(25 %)
Pantothenic acid1.7 mg(28 %)
Biotin4.9 μg(11 %)
Vitamin B₁₂4 μg(133 %)
Vitamin C91 mg(96 %)
Potassium921 mg(23 %)
Calcium189 mg(19 %)
Magnesium76 mg(25 %)
Iron3.5 mg(23 %)
Iodine85 μg(43 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.3 g
Uric acid350 mg
Cholesterol100 mg
Complete sugar14 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
½ lemon
4 Plaice fillet (each about 100 grams)
salt
4 tsps Sambal oelek
4 tsps mixed Fresh herbs (frozen)
1 onion
1 pc fresh ginger (about 20 grams)
1 small Napa cabbage (about 200 grams)
1 red Bell pepper
1 Tbsp Canola oil
200 milliliters Vegetable broth
peppers
How healthy are the main ingredients?
gingerlemonsaltonionNapa cabbage
Preparation

Kitchen utensils

1 Citrus juicer, 1 Cutting board, 1 Teaspoon, 8 Toothpicks, 1 Small knife, 1 Large knife, 1 Tablespoon, 1 large Non-stick pan (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Casserole dish, 1 Paper towel

Preparation steps

1.
Steamed Fish Rolls preparation step 1

Squeeze juice from the lemon. Rinse fish, pat dry with paper towels and sprinkle with salt and lemon juice.

2.
Steamed Fish Rolls preparation step 2

Spread fish with 1 teaspoon sambal oelek and sprinkle with 1/2 teaspoon herbs.

3.
Steamed Fish Rolls preparation step 3

Roll up fillets tightly and secure with toothpicks.

4.
Steamed Fish Rolls preparation step 4

Peel onion and ginger root and finely chop.

5.
Steamed Fish Rolls preparation step 5

Rinse, dry, core and cut Napa cabbage into thin strips.

6.
Steamed Fish Rolls preparation step 6

Halve bell pepper, remove seeds, rinse and dry. Cut into fine strips.

7.
Steamed Fish Rolls preparation step 7

Heat oil in a non-stick pan. Sauté onion and ginger while stirring for about 1 minute.

8.
Steamed Fish Rolls preparation step 8

Add bell pepper and continue to cook for about 3 minutes while stirring. Add cabbage and cook for another 2 minutes.

9.
Steamed Fish Rolls preparation step 9

Pour in broth and cook over medium heat until the liquid has reduced by about half. Season with salt and pepper.

10.
Steamed Fish Rolls preparation step 10

Place the fish rolls on top of vegetables, cover and cook for 6-8 minutes over medium heat.

11.

Remove fish rolls from the pan. Mix remaining herbs with the vegetables, season again with salt and pepper and serve with the rolls.