| 67 | 68 | 69 | 70 | 71 |
| 1 | 21 | 42 | 63 | 84 |
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1
32
133
Steamed Fish
Estimated Nutritional Values
1
/
1/
medium-sized fish (parrot, mullet) about 2 lbs., whole, cleaned
teaspoon salt
lemon
water for steaming
inch piece of ginger
stalks green onions
cup soy sauce
Amount/Serving
% DV*
Amount/Serving
% DV*
1
2
2
Calories
123 kcal
6 Gm
6 %
9 %
5 %
Carbohydrate
Iron
1 Gm
1.1 Mg
23 Mg
171 IU
0 %
6 %
2 %
3 %
Total Fat
1
3
Saturated Fat
Cholesterol
Sodium
1 Gm
Calcium
41 Mg 14 %
517 Gm 22 %
16 Gm 32 %
Vitamin A
Vitamin C
1
/
4
22.5 Mg 38 %
2
tablespoons sesame seed oil
Protein
Lightly salt fish cavity. Place ginger slices in cavity of fish. Put fish
on a sheet of aluminum foil or ti leaf large enough to curl sides about 1 inch
upwards all around the fish, to catch fish juices while steaming. Squeeze
lemon over the fish, then sprinkle with salt. Place on top of steamer rack.
Add water to bottom of steamer up to about 1 inch deep. Cover steamer and
begin timing when water starts to boil. Steam for 10–15 minutes (check if
done, take care not to overcook). When fork-tender, remove fish from
steamer and lay on a serving platter. Set aside liquid.
*Percent daily Values (DV) are based on a 2,000 calorie diet
Servings in this recipe:
11
Milk:
0
Veg:
0
Fruit:
0
Bread:
0
Meat:
1
Peel and slice ginger into very thin strips, about 1/2 inch long. Wash
green onions well and likewise slice very thinly. Garnish top of fish with
ginger and green onions. In a small saucepan, heat together the liquid from
the fish, soy sauce, and sesame oil. Pour over garnished fish. Serve hot.
Hints:
1
. Steaming is a low-fat, low-calorie, healthful cooking method.
Choose this method often.
2
. Serve this main dish with hot rice, a fruit or vegetable salad, and a
glass of milk to complete the meal.
NMC/EFNEP & UH/CTAHR/EFNEP
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