Chinese · dinner

Cantonese Steamed Fish with Ginger and Spring Onion

Video by Made With Lau on YouTube · Open on YouTube

25 minServes 4193 kcal a serve
  • Low carb (2.7 g net carbs) but not keto: 51% of the energy is from fat, and keto meals get about 60% or more
  • Pescatarian
  • Gluten-free with a swap: Use tamari or a gluten-free soy sauce, and dry sherry instead of Shaoxing wine (which contains wheat)
  • Dairy-free
  • Nut-free

Contains: Gluten, Fish, Sesame, Soy. Check labels on stock, sauces and spice mixes.

Steaming keeps the fish moist without frying: one serve gives about 20 g of protein, over half a day's selenium and over a third of a day's vitamin B12 for under 200 kcal.

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Ingredients 13

Method

Tap a time to watch that step in the video.

  1. Scrape any belly fat and the dark blood line from inside the cleaned fish, rinse it inside and out and pat dry. Trim the fins and tail and cut a slit along the thick back so it cooks evenly with the belly. 0:30
  2. Thinly slice half the ginger and lay the slices along the fish; cut the rest into fine strips. Lay the spring onion whites on the plate as a rack, set the fish on top, and shred the remaining spring onion into fine strips. 3:17
  3. Mix the light and dark soy sauce, cooking wine, white pepper, boiled water, sugar and salt into a sauce. Taste and adjust. 5:36
  4. Bring about 4 cups of water to a full boil in a wok with a steaming rack, put the plate in, cover and steam on high for 10–12 minutes, until the eyes turn white and the flesh comes away from the bone. 6:32
  5. Pour off the liquid that collects on the plate, remove the ginger slices and pile the ginger and spring onion strips over the fish. 8:59
  6. Heat the oil in a clean wok until shimmering and pour it over the aromatics so they sizzle. Drizzle with sesame oil, spoon over the soy sauce mixture and garnish with coriander. 9:37

Tip. Halve the hot oil for a lighter plate. Striped bass, flounder or red snapper work the same way; a 1 lb (450 g) fish steams in about 10 minutes.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy193 kcal810 kJ
Protein20 g39% of a day
Fibre0.8 g3% of a day
Carbohydrate3.5 g2.7 g net · 1.1 g sugars1% of a day
Fat11 g1.2 g saturated14% of a day
Sodium910 mg39% of a day

Where the energy comes from one serve

  • Net carbs 6%
  • Protein 42%
  • Fat 52%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High55%

30 µg a serve, mostly from tilapia (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin K High49%

58 µg a serve, mostly from green onions (80%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Omega-3 High49%

0.8 g a serve, mostly from oil (78%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin B12 High37%

0.9 µg a serve, mostly from tilapia (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin B6 Source15%

0.3 mg a serve, mostly from tilapia (85%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin E Source14%

2.1 mg a serve, mostly from oil (58%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium Source11%

48 mg a serve, mostly from tilapia (70%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

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Potassium7%

330 mg a serve, mostly from tilapia (59%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Zinc6%

0.6 mg a serve, mostly from tilapia (76%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin C6%

5.8 mg a serve, mostly from green onions (73%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Folate6%

24 µg a serve, mostly from green onions (60%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Iron5%

1 mg a serve, mostly from tilapia (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin D4%

0.8 µg a serve, mostly from tilapia (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Calcium3%

34 mg a serve, mostly from green onions (48%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A3%

28 µg a serve, mostly from green onions (41%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Made With Lau; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.