Asian-Style Fish with Noodles
A whole fish cooked with ginger, garlic and green onions is a traditional centrepiece in a Chinese meal. Here it is served with a mixture of noodles and bean sprouts to make a very special Asian-style dish.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
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- 1 tsp sunflower oil
- 1 whole snapper about 800 g, cleaned and scaled
- 1 lime cut into 4 slices
- 6 green onions cut into fine shreds
- 1 carrot cut into fine matchsticks
- 2cm piece fresh ginger cut into fine matchsticks
- 2 garlic cloves thinly sliced
- 2 tbsp reduced-salt soy sauce
- 1 tsp sesame oil
- 1 tbsp fresh coriander leaves plus extra leaves to garnish
- lime halves to serve
- 250 g fine Chinese egg noodles
- 1 tbsp sunflower oil
- 2 small red onions cut into very thin wedges
- 1 garlic clove thinly sliced
- 300 g bean sprouts
- 4 tbsp reduced-salt soy sauce
- Preheat the oven to 400ºF (200ºC). Brush a large sheet of thick foil with the oil and place the fish on top. Place the lime slices inside the fish and scatter over the green onions, carrot, ginger and garlic. Drizzle over the soy sauce and sesame oil, and sprinkle over the coriander leaves. Bring the ends of the foil together and fold and twist to seal in the fish. Place on a baking sheet. Bake for 30–35 minutes or until the fish flakes easily (open the parcel to check).
- Meanwhile, place the noodles in a saucepan of boiling water, return to a boil and simmer for 3 minutes; or cook them according to the package instructions. Drain well. Heat the oil in a wok, add the red onions and garlic, and cook over a high heat for 30 seconds. Add the bean sprouts and cook for 1 minute or until they begin to soften. Add the noodles together with the soy sauce. Cook over high heat for 2–3 minutes, stirring and tossing well.
- Remove the fish from the oven, unwrap and transfer to a hot serving platter. Garnish with coriander leaves and lime halves. Serve the fish cut into slices, with the noodles.
Asian-style fish with noodles variations: For Mediterranean-style baked snapper, use 4 fillets, about 150 g each, and place on 4 oiled pieces of foil. Mix together 4 tomatoes, seeded and diced, 40 g pitted black olives, quartered, 2 tablespoons drained capers, roughly chopped, 1 tablespoon chopped parsley, 2 tablespoons extra virgin olive oil and some pepper. Divide the mixture among the fish and wrap in the foil. Bake for 15 minutes. Meanwhile, make a salad by mixing together 1 bulb fennel (finely grated), 1 large zucchini (sliced), and 2 red onions, cut into thin wedges. Toss with 2 tablespoons lemon juice, 1 tablespoon extra virgin olive oil, and pepper to taste. Serve the fish with the salad and boiled new potatoes.
Per serving: 569 calories, 58 g protein, 12 g total fat, 2 g saturated fat, 129 mg cholesterol, 55 g total carbohydrate, 3 g sugars, 7 g fibre, 1123 mg sodium
Sunflower is one of the most popular oils, having a mild flavour. It is a good source of vitamin E, which is a powerful antioxidant that protects cell membranes from damage by free radicals. Eggs add flavour and colour to noodles and only a tiny amount of fat. Egg noodles are also an excellent source of starchy carbohydrate.