Chinese · dinner
Cantonese Steamed Fish with Ginger and Spring Onion
Video by Made With Lau on YouTube · Open on YouTube
- 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.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 13
Method
Tap a time to watch that step in the video.
- 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
- 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
- Mix the light and dark soy sauce, cooking wine, white pepper, boiled water, sugar and salt into a sauce. Taste and adjust. 5:36
- 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
- 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
- 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
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.
Show the other 8
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
You might also like
Cantonese Silky Scrambled Eggs with PrawnsChinese · 409 kcal · 32 g protein
Prawn and Broccoli Stir-Fry in Garlic SauceChinese · 465 kcal · 45 g protein
Shrimp Cauliflower Fried RiceChinese · 395 kcal · 37 g protein
Silky Chinese Steamed EggsChinese · 223 kcal · 16 g protein
Sweet and Salty Tofu Rice BowlChinese · 894 kcal · 48 g protein
Vegan Kung Pao TofuChinese · 465 kcal · 32 g protein
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.