Oriental cod & vegetables
Ready in minutes, this healthy steamed fish makes a light and lovely meal for two
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Low-fat
- Line the base and sides of a steamer with a large sheet of baking paper. Add the corn and mushrooms in an even layer, then sit the cod on top. Mix the soy, rice wine and honey with the garlic, chilli and ginger, then spoon half over the fish. Lay the pak choy over the cod and drizzle with the remaining soy mixture.
- Add water to the base of the steamer, cover tightly and steam for 10-15 mins or until the cod flakes easily. Serve the cod and veg with its juices and rice.
Make it special
Divide the veg between 2 large squares of baking parchment. Cut each fillet into 3 and add to the parcels with 8 raw prawns. Add 2 tsp sesame oil to the soy dressing, then spoon onto each portion. Lift up the sides of each parcel, scrunch together and tie with string. Sit in a large steamer and cook as above, then scatter with toasted sesame seeds to serve.
187 kcalories, protein 30.0g, carbohydrate 13.0g, fat 2.0 g, saturated fat 0.0g, fibre 2.0g, sugar 11.0g, salt 1.4 g
Recipe from Good Food magazine, February 2010.
Leave a comment or suggestion
http://www.bbcgoodfood.com/recipes/234604/
http://www.bbcgoodfood.com/recipes/234604/
Your binder
Sign up or sign in to receive a £40 wine voucher, and to save, rate and comment on recipes. Plus, get our newsletter.
Ingredients
- 85.0g baby corn , halved lengthways
- 85.0g shiitake mushrooms , halved
- 2 x 140g (2 x 5oz) skinless, boneless cod fillets
- 2.0 tsp dark soy sauce
- 1.0 tbsp rice wine
- 1.0 tbsp clear honey
- 1 garlic clove , thinly sliced
- ½ red chilli , thinly sliced
- ½ fingerlength piece fresh root ginger , cut into matchsticks
- 2 heads pak choi , halved
Search Good Food
Broccoli, spring greens & chilli stir-fry
A great vegetarian stir-fry that's low in fat and full of flavour, with a welcome chilli kick
4
ratings
Advertisement
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Low-fat
Ingredients
- 85.0g baby corn , halved lengthways
- 85.0g shiitake mushrooms , halved
- 2 x 140g (2 x 5oz) skinless, boneless cod fillets
- 2.0 tsp dark soy sauce
- 1.0 tbsp rice wine
- 1.0 tbsp clear honey
- 1 garlic clove , thinly sliced
- ½ red chilli , thinly sliced
- ½ fingerlength piece fresh root ginger , cut into matchsticks
- 2 heads pak choi , halved
187 kcalories, protein 30.0g, carbohydrate 13.0g, fat 2.0 g, saturated fat 0.0g, fibre 2.0g, sugar 11.0g, salt 1.4 g
Advertisement
Your binder
Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
Latest comments and suggestions
10 February 2010
Brizza rated this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
15 February 2010
Gogojojo rated this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.