Steamed monk fish in Black Bean sauce is a low-calorie treat. Fish should be heavily on the menu for anyone watching their calorie intake and if you are sticking to 5 or 600 calories a day, you’d better like fish and salad, or you’re in for a pretty sad existence. If you don’t have a steamer, don’t worry – you can oven bake the fish in a preheated 180C oven for around 10 minutes.
The other thing you need to deal with on a low-calorie diet is trying to get the most flavour into a little helping of whatever you are making. For me the region I go back to almost every time is Asia – Thai, Chinese, Japanese. Sure I love European food but it doesn’t seem to work with a low-calorie meal. Oil and pasta are generally too high in calories to work on my “fast” days, so for the moment I’m sticking with Ginger, Garlic and Chili, I’ve also started cooking with Oyster sauce, Soy Sauce and other Umami ingredients. Chinese Blackbeans are a Umami laden ingredient that pack a killer flavour without the fat indulgence. I found this recipe http://3hungrytummies.blogspot.co.nz/2010/06/steamed-fish-with-black-bean-sauce.html and had a go at transforming it to a low-calorie dish. [pullquote]Fish should be heavily on the menu for anyone watching their calorie intake[/pullquote]
Monk fish works out to be around 80 calories per 100 grams, and I’m serving this fish with a side of Asian green beans recipe here http://www.45degrees.co.nz/asian-style-green-beans/ The recipe including the side of beans works out at around 300 calories.
- 400 grams Monk Fish Fillets
- 2 tablespoons Chinese black bean paste
- 4 tablespoons Sake or chicken stock
- 2 cloves garlic, finely chopped
- 1 inch piece of peeled ginger, finely chopped
- 1 spring onion, cut in 5cm length and split finely for garnish
- 1/2 fresh red chili chopped finely
- Prepare you pot of water for the steamer, or pre-heat the oven to 180C if oven baking.
- Coat the fish in the black bean sauce, and place on a heat proof plate
- Mix the Sake or chicken stock with the Sesame oil, and pour over the fish
- Top with the garlic, ginger and chili
- Steam or bake for 10 minutes or until cooked. Transfer the fish to the serving plates, and spoon over the cooking liquid, garnish with the spring onion slices.
- The recipe card suggests this is about 380 calories per serve. My calculations suggest about 230 per serve - either way this is a very tasty low calorie meal.