Monk fish in blackbean sauce

Steamed monk fish in black bean sauce

Steamed monk fish in black bean sauce
Steamed monk fish in black bean sauce

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.

Asian Green Beans
Asian Green Beans

Steamed monk fish in black bean sauce

Steamed monk fish in black bean sauce
Serves 2
Chinese Blackbeans are a Umami laden ingredient that pack a killer flavour without the fat indulgence
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
380 calories
6 g
155 g
16 g
51 g
2 g
263 g
201 g
1 g
0 g
11 g
Nutrition Facts
Serving Size
263g
Servings
2
Amount Per Serving
Calories 380
Calories from Fat 140
% Daily Value *
Total Fat 16g
24%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 5g
Cholesterol 155mg
52%
Sodium 201mg
8%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
5%
Sugars 1g
Protein 51g
Vitamin A
9%
Vitamin C
31%
Calcium
8%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 400 grams Monk Fish Fillets
  2. 2 tablespoons Chinese black bean paste
  3. 4 tablespoons Sake or chicken stock
  4. 2 cloves garlic, finely chopped
  5. 1 inch piece of peeled ginger, finely chopped
  6. 1 spring onion, cut in 5cm length and split finely for garnish
  7. 1/2 fresh red chili chopped finely
Instructions
  1. Prepare you pot of water for the steamer, or pre-heat the oven to 180C if oven baking.
  2. Coat the fish in the black bean sauce, and place on a heat proof plate
  3. Mix the Sake or chicken stock with the Sesame oil, and pour over the fish
  4. Top with the garlic, ginger and chili
  5. 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.
Notes
  1. 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.
Adapted from 3 hungry tummies
beta
calories
380
fat
16g
protein
51g
carbs
6g
more
Adapted from 3 hungry tummies
45degrees.co.nz http://www.45degrees.co.nz/
Steamed monk fish in black bean sauce
Steamed monk fish in black bean sauce
Monk fish in blackbean sauce
Monk fish in blackbean sauce

 

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