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Resource Corner

 
 

Diabetes-friendly Recipes

Pan-fried Fish with Carrots and Zucchini

(Serves 4) (Source of recipe: dietitian of the Department of Health)
Pan-fried Fish with Carrots and Zucchini

Ingredients:

  1. Fish fillet 6 taels (240 g)
  2. Carrot ½ pc (approx. 75 g)
  3. Zucchini ½ pc (approx. 75 g)
  4. Garlic, finely chopped 1 tbsp
  5. Ginger 4 slices
  6. Vegetable oil * 3 tsp

* Vegetable oils such as peanut oil, canola oil and corn oil, etc.

 

Marinade for fish fillet:

  1. Salt 1⁄4 tsp
  2. Cornstarch 1/2 tsp
  3. Shaoxing wine 1/2 tbsp
  4. White pepper a pinch

Seasonings:

  1. Soy sauce 2 tsp
  2. Sugar 1 tsp
  3. Cornstarch 1 tsp
  4. Shaoxing wine 2 1/2 tbsp
  5. Water 3 tbsp

Method:

  1. Rinse the fish and marinate for about 30 minutes; peel, rinse, and slice the carrot; rinse and slice the zucchini.
  2. Heat 2 teaspoons of oil in a non-stick pan and stir-fry the carrot slices first and then the zucchini until they are softened. Set aside.
  3. Clean the pan and use the remaining oil to fry the garlic and ginger. Add the fish, which has been pat dry, and pan-fry until the two sides are golden brown. Add the seasoning and bring the sauce to the boil.
  4. Put the fish on top of the carrots and zucchini and pour the sauce over them.

 

Nutrient Analysis (per serving)

Energy
(kcal)

Carbohydrate
(g)

Protein
(g)

Fat
(g)

Cholesterol
(mg)

Dietary fibre
(g)

Sodium
(mg)

118

5

12

4

30

0.8

405

 

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