Shanghai-Style Braised Fish
Shanghai-Style Braised Fish - Mildly-spicy Chinese stew with a hint of zesty ginger
Healthy, because
Even smarter
Nutritional values
The mineral and vitamin requirements are well covered by this China classic. The well-balanced mixture - which children also like to access - supplies the body with a wealth of important nutrients for health and well-being.
If you use coated pans, you do not need so much oil and can reduce the fat content.
(Percentage of daily recommendation)
| Calorie | 487 cal. | (23 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 16.6 μg | (37 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 1,105 mg | (28 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 113 μg | (57 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 414 mg | |||
| Cholesterol | 243 mg |
Ingredients
- Ingredients
- 125 grams Pork (from shoulder)
- 150 grams shiitake mushrooms
- 250 grams Bamboo shoots (from a jar, fresh pack)
- 5 garlic cloves
- 1 pc fresh ginger (40 grams)
- 1 very small onion
- 1 Sea bass (about 1.7 kg ready to cook, scaled)
- 8 Tbsps Canola oil
- 100 milliliters soy sauce
- 4 Tbsps Rice wine (or green tea)
- 450 milliliters Vegetable broth
- sugar
- 6 scallions
- 2 Tbsps cornstarch
Kitchen utensils
Preparation steps
Pat pork with paper towels to remove excess moisture and cut into thin slices.
Clean and remove stems from shiitake mushrooms. Drain bamboo shoots and cut into thin slices.
Peel garlic cloves and chop coarsely. Peel and thinly slice ginger root. Peel onion and cut into thin rings.
Rinse fish in cold water, pat dry and make several incisions to the bone at a slight angle.
Heat 6 tablespoons oil in a wok. Add 2-3 slices of ginger and fish, and fry for 3-4 minutes on each side, making sure that all parts of the fish come into contact with hot oil. Remove fish and place on a plate. Pour oil and ginger mixture onto fish.
Wipe wok clean and pour in remaining oil. Brown pork over high heat, stirring briefly, remove and add to fish.
Add mushrooms, onion, garlic and remaining ginger to the wok and cook for 2 minutes, stirring constantly.
Add soy sauce, rice wine, vegetable broth and 1 pinch of sugar to wok, then add the fish and pork. Cover and cook over medium heat for 8 minutes.
Meanwhile, chop scallions into 2-inch pieces. After 8 minutes of cooking time, turn the fish, adding the scallions to the sauce at the same time. Cook for another 4 minutes.
Remove fish from wok and place on a plate. Whisk cornstarch with a little water, stir into the sauce and bring to a boil. Season with salt and pepper and pour over fish.
