THAI-STYLE STEAMED FISH
Serve with Thai jasmine rice for a flavour-packed low-fat meal
Provided by Good Food team
Categories Dinner, Main course
Time 30m
Number Of Ingredients 7
Steps:
- Nestle the fish fillets side by side on a large square of foil and scatter the ginger, garlic, chilli and lime zest over them. Drizzle the lime juice on top and then scatter the pieces of pak choi around and on top of the fish. Pour the soy sauce over the pak choi and loosely seal the foil to make a package, making sure you leave space at the top for the steam to circulate as the fish cooks.
- Steam for 15 minutes. (If you haven't got a steamer, put the parcel on a heatproof plate over a pan of gently simmering water, cover with a lid and steam.)
Nutrition Facts : Calories 199 calories, Fat 7 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 4 grams carbohydrates, Protein 29 grams protein, Sodium 3.25 milligram of sodium
THAI STYLE STEAMED OCEAN TROUT
an infusion of thai herbs and a beautiful cut of fish, create a tempting, low fat meal for dinner or lunch
Provided by jana_kloots
Categories One Dish Meal
Time 45m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- in a double boiler, pour the water, soy sauce, fish sauce and sesame oil. bring to the boil.
- add the ginger, garlic, sping onions, coriander roots, continue to boil for 5 minutes to infuse flavours.
- put a plate big enough to hold the fish into a steaming basket, which will sit on top of the broth mixture.
- place the fish on plate, skin side up.
- cover the skin with the chopped corriander (leaves and roots) and the chillies.
- put steaming basket on top of the broth and cover. allow to steam for 10-12 minutes depending on how well cooked you like your fish.
- strain the stock and set aside. garnish the fish with boiled ingredients. season with salt and pepper.
- reduce some of the broth and serve over fish.
- best served with steamed jasmine rice.
Nutrition Facts : Calories 124.7, Fat 4.8, SaturatedFat 0.8, Cholesterol 36.2, Sodium 1394, Carbohydrate 4.6, Fiber 0.8, Sugar 1.9, Protein 15.8
TROUT WITH GARLIC LEMON BUTTER HERB SAUCE
One of the best trout recipes I've tried is simply cooking the trout in the skillet in olive oil, and then adding garlic, lemon juice, white wine, fresh parsley and butter. Gluten free, healthy, easy-to-make and delicious! Low-carb dinner rich in lean protein and omega-3 fatty acids. A family favorite! Perfect way to cook an amazing fish: trout.
Provided by Julia
Categories Main Course
Time 30m
Number Of Ingredients 9
Steps:
- Season the top of fish fillets with Italian herb seasoning and salt (generously). Fish fillets will have skins on the bottom - no need to season the skins.
- In a large skillet (large enough to fit 2 fish fillets), heat 2 tablespoons of olive oil on medium heat until heated but not smoking. To the hot skillet with olive oil, add fish fillets skin side up - flesh side down. Cook the flesh side of the fish for about 3-5 minutes on medium heat, making sure the oil does not smoke, until lightly browned.
- Flip the fillets over to the other side, skin side down (add more oil, if needed). Cook for another 2-4 minutes on medium heat (to prevent oil from burning).
- Remove the skillet from heat, close with the lid, and let the fish sit for 5-10 minutes, covered, in the skillet, until flaky and cooked through completely.
- After the fish is cooked through, off heat, using spatula, carefully remove fillets to the plate, separating the fish from the skin. Carefully remove or scrape the fish skin off the bottom of the pan, making sure to leave all the cooking oils in the pan.
- Add diced garlic, lemon juice, and white wine to the same pan with oil. Cook on medium-low heat for about 1 minute, until garlic softens a bit. Remove from heat. Add 1 tablespoon of chopped parsley, and 2 tablespoons of butter, off heat, to the sauce, stirring, until the butter melts and forms a creamy mixture.
- Add fish to the pan, spoon sauce over the fish, top the fish and sauce with the remaining 1 tablespoon of parsley, and serve.
Nutrition Facts : Calories 380 kcal, Carbohydrate 2 g, Protein 35 g, Fat 24 g, SaturatedFat 6 g, Cholesterol 113 mg, Sodium 286 mg, ServingSize 1 serving
THAI OCEAN TROUT
Steps:
- Combine 2 tins 1.6L coconut milk, lemongrass, ginger, lime leaves, green chilies, and fish sauce. Bring to boil. Remove from the heat and let cool. Cut Trout into 6 pieces pour the marinade over the top. Leave the trout to marinade covered in the fridge over night. Fry fish for about 4 minutes. Turn the heat back up and leave for 2 to 3 minutes. Roasted Chili Dressing: In a wok heat with 2L of peanut oil to 320-360F. Place the chilies into the wok and fry for around 20 seconds. Take out and place on paper towel to dry. Then fry the shallots. Once the shallots come out and are placed onto a paper towel, use a fork to fluff it up and then season with salt and give a light dusting of icing sugar to enhance and balance the flavor. In a small pot placed the sliced garlic pour 200 ml of milk over the top and bring to a boil. Strain off and then run under cold water to rinse excess milk. Then put the garlic into a clean small pot and pour in cold oil to cover an inch above. Place on high heat and bring it to a boil quickly. Turn it to medium heat and let cook until garlic is ready. Once it starts to turn a light golden, stand by it and have a strainer and a container ready that is not going to melt when you strain off the hot oil. Lay out on a paper towel. In a medium sauce pan bring the palm sugar and water to a boil and let cool for 20 minutes before you make the dressing. In a food processor and place in half of the fried ingredients until it is like a powder, then slowly pour in half of the palm sugar water for a minute. Repeat with the remainders. Add the lime juice and fish sauce and reserve. Avocado, Crab, and Grapefruit Salad: In 6 separate mixing bowls, evenly divide the red onion, spring onion, chili, crab, avocado, grapefruit, Thai basil, and coriander. Preparation for Hot and Sour Dressing: In a small bowl, add all the ingredients and mix well.
TROUT CAKES
Clearly this recipe can be done with salmon, kokanee, char or really any fish you want. I just like it with trout. The herbs are also open to improvisation; the combination I use is what I like. Serve these with a green salad or as the filling in a sandwich.
Provided by Hank Shaw
Categories Main Course
Time 45m
Number Of Ingredients 13
Steps:
- Cook the minced onion with the butter in a small pan over medium heat until translucent, but not browned. Remove from the pan and let cool.
- Chop the trout meat with a knife into bits. You can chop very roughly and then pulse a couple times in a food processor, but you want the trout in little pieces, not as a paste.
- Mix all the remaining ingredients (except the frying oil) together in a large bowl. Form cakes with your hands. I like them about the width of my palm. You will need to wash your hands a couple times to remove debris; this helps you make cleaner, nicer cakes.
- Let the cakes sit in the fridge for 20 minutes or so -- this lets the breadcrumbs absorb moisture, which helps your cakes hold together.
- Heat the frying oil in a large, wide pan over medium-high heat. Fry as many cakes as will fit in one layer without touching. Cook them until each side is golden brown, about 4 to 6 minutes per side. Serve hot.
Nutrition Facts : Calories 585 kcal, Carbohydrate 25 g, Protein 31 g, Fat 40 g, SaturatedFat 22 g, Cholesterol 166 mg, Sodium 1041 mg, Fiber 2 g, Sugar 4 g, ServingSize 1 serving
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