Healthy Recipe: Steamed Chinese Fish & Vegetable Stir Fry

By Helen Chin Lui of The Healing Place in Medfield, MA

This is the marvelous steamed fish dish that is highlighted at many Chinese restaurants. In most of the restaurants in Chinatown you can even pick a live fish out of the fish tank to cook. It is light and delicious. Each morsel dances on the tongue. White rice and Stir-Fry vegetable dish usually accompany this dish. Stir-Fry vegetables receipe listed below.

Prep Time Part 1: 10 minutes
Prep Time Part 2: 10 minutes
Stream Time: about 12-15 minutes

1-1.5 pounds of solid white fish fillet, Chilean Sea Bass, Black Sea Bass, Flounder, Cod
(traditionally a dressed whole black sea bass fish is used. Fish can be found at Chinese markets)
1 tablespoons of thinly sliced ginger
2 thinly sliced scallions (white and green parts)
1-2 tables of cilantro (optionally)
1-2 tablespoons of either light, gluten free, or low sodium soy sauce (depending on taste)
2 cloves of chopped garlic
1/3 c of vegetable or olive oil

If you do not have a steam pot, you can build one by using a cake rack that can fit comfortably into bottom of a large frying pan with a lid, a high dish with a rim (1″ high) or a cake pan that can accommodate the juices.

Part 1Assemble the following ingredients:
Layer in a cake pan or high rim dish the following items-
1-1.5 pounds of white fish fillets or whole fish. (whole fish, curve tail under fish)
Thinly sliced ginger and scallions
Steam fish for about 8-10 minutes with lid on. To test for doneness, pierce easily with fork or chop stick. Add another minute or two if the fish then test again. Drizzle top with soy sauce. Leaving fish in the steamer.

Part 2
While the fish is steaming, in another pot, heat oil with garlic until bubbling. Keep oil hot until the fish is cooked. Be very CAREFUL with boiling hot oil. Once fish is steamed, standing from a distance, and CAREFULLY, pour hot oil over the fish and garnish with Cilantro.

Stir-Fry Vegetables:
Prep time: 10 minutes
Cook Time: 5-6 minutes
With any combination of cleaned and washed, fresh vegetables, (Substitute with other vegetables on hand.)

3 cups of Bok Toy – separated
1 thinly sliced medium carrot
1 thinly sliced medium zucchini
1 cup of small broccoli clusters
1 medium bell red pepper (optionally)
1 or 2 cloves of chopped garlic
1-2 tablespoon of either light, gluten-free soy, low sodium
Salt and pepper to taste (optional)
2-3 tablespoon of vegetable or olive oil
In a frying pan or a wok, on high heat pan, heat pan until hot. Add oil and garlic. Cook garlic until light brown (do not burn) cook vegetables and stir-fry to desire tenderness (crunchy texture takes about 3-4 minutes.) Add soy sauce, salt and pepper. Stir.

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