Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Steamed Fish Rolls
- 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
Squeeze juice from the lemon. Rinse fish, pat dry with paper towels and sprinkle with salt and lemon juice.
Spread fish with 1 teaspoon sambal oelek and sprinkle with 1/2 teaspoon herbs.
Roll up fillets tightly and secure with toothpicks.
Peel onion and ginger root and finely chop.
Rinse, dry, core and cut Napa cabbage into thin strips.
Halve bell pepper, remove seeds, rinse and dry. Cut into fine strips.
Heat oil in a non-stick pan. Sauté onion and ginger while stirring for about 1 minute.
Add bell pepper and continue to cook for about 3 minutes while stirring. Add cabbage and cook for another 2 minutes.
Pour in broth and cook over medium heat until the liquid has reduced by about half. Season with salt and pepper.
Place the fish rolls on top of vegetables, cover and cook for 6-8 minutes over medium heat.
Remove fish rolls from the pan. Mix remaining herbs with the vegetables, season again with salt and pepper and serve with the rolls.
(Percentage of daily recommendation)
| Calorie | 313 cal. | (15 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
Healthy, because
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.
Even smarter
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.