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Diabetes-friendly steamed ginger fish with gai lan
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Prep Time:
20 minutes
Cook Time:
15 minutes
Total Time:
35 minutes
Diabetes-friendly steamed fish recipe suitable for everyone.
Ingredients:
  • 21.00 gm salt-reduced soy sauce
  • 1 garlic clove, crushed
  • 20.00 ml rice wine vinegar
  • 2 tsp mirin
  • 4 x 120g firm white fish fillets
  • 5cm piece fresh ginger, peeled, cut into matchsticks
  • 40.00 ml chopped coriander stems (2cm lengths)
  • 2 bunches gai lan (Chinese broccoli), stems and leaves separated, chopped
  • 1/2 tsp sesame oil
  • 600.00 gm cooked low-GI brown rice
  • Sliced long red chilli, to serve
  • Lime wedges, to serve
  • Fresh coriander leaves, to serve
Instructions:
  • Mix soy sauce, garlic, vinegar, mirin, and 2 teaspoons of cold water in a bowl. Lay a sheet of baking paper on a flat surface. Put a fish fillet in the middle of the paper. Sprinkle 1⁄4 of the ginger and coriander stems on top. Pour 1/4 of the soy mixture over the fish. Fold the baking paper to seal the ingredients. Use kitchen string to secure it. Repeat these steps for the remaining fish fillets.
  • Position a large steamer over a wok or large saucepan with simmering water. Arrange parcels, seam-side up, in the steamer. Steam covered for 6 to 8 minutes until fish is fully cooked. Lift the steamer from the wok and delicately take out the fish.
  • Place broccoli stems in a steamer basket, then return them to the wok. Cover and cook for 3 to 4 minutes until tender. Add the leaves, cover, and cook for an additional 1 to 2 minutes until wilted.
  • Discard string from parcels and divide broccoli between serving plates. Top with fish, drizzle with sauce from parcel, and sesame oil. Serve with rice, and sprinkle with chili, coriander leaves, and lime wedges.

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