Ginger-Steamed Fish with Troy's Hana-Style Sauce - 6g Carbs, 1g Fiber, 0g Added Sugar
From: EatingWell - January/February 2007
This shoyu-based sauce with fresh ginger, garlic and sesame is a Hana
classic. Aloha Shoyu is the preferred brand at the hotel. (We use
reduced-sodium soy sauce to keep the sodium in check.) Chef David
Patterson prepares the dish with onaga, a red snapper only found in
the Hawaiian waters; it's tender, sweet and mild in flavor. We found
that halibut and other white fish were also delicious. Serve with
steamed brown rice and Green Papaya Salad.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Low sodium | Heart healthy | Healthy weight |
High potassium | Gluten free
Active Time: 20 minutes
Total Time: 20 minutes
Servings: 6
--> Fish
6 5-oz portions striped bass, halibut or any flaky white fish
6 1/4-inch-thick slices peeled fresh ginger
--> Sauce
1/4 cup minced peeled fresh ginger
1/4 cup chopped garlic
1/4 cup sesame seeds
2 Tbsp grapeseed oil, or canola oil
2 Tbsp toasted sesame oil
1/4 cup reduced-sodium soy sauce
2-3 scallions, thinly sliced, for garnish
To prepare fish:
Bring 1 to 2 inches of water to a boil in a pot large enough to hold
a two-tier bamboo steamer. (If you don't have a steamer, improvise by
setting mugs upside down in a large pot and resting a large heatproof
plate on top.) Put a heatproof plate in each of the steamer baskets.
Place 3 portions of fish on each plate with a slice of fresh ginger
on top. Stack the baskets, cover and set over the boiling water.
Steam the fish for 7 minutes per inch of thickness.
To prepare sauce:
Meanwhile, combine minced ginger, garlic and sesame seeds in a small
bowl. Heat grapeseed (or canola) oil in a medium skillet over medium-high
heat. Add the ginger mixture and cook, stirring, until fragrant, 1 minute.
Add sesame oil; allow the mixture to get hot. Add soy sauce (be careful,
it will splatter a bit) and cook for 1 minute more.
Transfer the fish to a deep platter. Discard the ginger slices. Pour
the sauce over the fish and garnish with scallions.
Servings: 6
Nutrition per Serving:
270 Calories, 14g Fat, 1g Sat, 6g Mono, 69mg Cholesterol, 29g Protein,
6g Carbs, 1g Fiber, 0g Added Sugars, 466mg Sodium, 698mg Potassium
Nutrition Bonus: Selenium (74% daily value), Magnesium (31% dv),
Potassium (20% dv), very good source of omega-3s
Exchanges: 4 1/2 lean meat, 1 fat
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment