Chilli Fish Fillet

Name: Chilli Fish Fillet
Total time: 45 min
Yield: 4
Cuisine: Asian
Ingredients: 25 ounces Cod fillet (skinned, ready-to-cook, cut into eight pieces); lemon juice; All purpose flour; 4 tablespoons Wheat germ oil; 1 shallot (diced); 1 Garlic clove (diced); 0.5 inch fresh Ginger root (peeled and diced); 1 red chile pepper (finely chopped); 1 tablespoon Rice wine (sake); 0.875 cup fish stock; 2 tablespoons dark soy sauce; 1 tablespoon light soy sauce; 0.5 teaspoon Corn starch; sugar (to taste); cilantro (to garnish)

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Difficulty:

easy

Difficulty

Preparation:

25 min.

Preparation

ready in 45 min.

Ready in

Calories:

339

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	339 kcal	(16 %)
Protein	43.46 g	(44 %)
Fat	15.57 g	(13 %)
Carbohydrates	3.77 g	(3 %)
Sugar added	0 g	(0 %)
Roughage	0.27 g	(1 %)

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more nutritional values

Vitamin A	39.11 mg	(4,889 %)
Vitamin D	2.13 μg	(11 %)
Vitamin E	21.92 mg	(183 %)
Vitamin B₁	0.19 mg	(19 %)
Vitamin B₂	0.19 mg	(17 %)
Niacin	12.81 mg	(107 %)
Vitamin B₆	0.57 mg	(41 %)
Folate	18.68 μg	(6 %)
Pantothenic acid	0.51 mg	(9 %)
Vitamin B₁₂	2.21 μg	(74 %)
Vitamin C	29.55 mg	(31 %)
Potassium	557.39 mg	(14 %)
Calcium	30.87 mg	(3 %)
Magnesium	81.86 mg	(27 %)
Iron	1.06 mg	(7 %)
Zinc	1.11 mg	(14 %)
Saturated fatty acids	2.96 g
Cholesterol	97.96 mg

Author of this recipe:

EAT SMARTER

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How healthy are the main ingredients?

shallot

Ingredients

for

servings

Ingredients: 25 ounces
Cod fillet (skinned, ready-to-cook, cut into eight pieces); lemon juice; All purpose flour; 4 tablespoons
Wheat germ oil; 1
shallot (diced); 1
Garlic clove (diced); ½ inch
fresh Ginger root (peeled and diced); 1
red chile pepper (finely chopped); 1 tablespoon
Rice wine (sake); ⅞ cup
fish stock; 2 tablespoons
dark soy sauce; 1 tablespoon
light soy sauce; ½ teaspoon
Corn starch; sugar (to taste); cilantro (to garnish)

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Preparation steps

Preheat the oven to its lowest temperature.

Season the fish with salt, ground black pepper and a dash of lemon juice. Dust with flour and knock off any excess.

Heat 2 tbsp oil in a pan and fry the fish until golden brown. Remove from the pan and keep warm in the oven.

Heat the remaining oil in the pan and fry the shallot, garlic, ginger and chilli. Mix together the rice wine, fish stock, soy sauce and the cornflour and add to the pan. Stir gently until the mixture thickens and then season with salt, ground black pepper and sugar to taste.

Arrange 2 pieces of fish on preheated plates, drizzle with the sauce and garnish with coriander.