Velveted Fish

May 20, 2023May 20, 20230 15
Velveted Fish Recipe for a Healthy Meal
in Fish

Prep

40 min

Cook

10 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

14 ounces halibut fillets ( or any white fish )
3 dried shiitake mushrooms , soaked in hot water from the kettle for 30 minutes and drained
1/2 red bell pepper
1/2 green bell pepper
3 scallions , green parts only
3 garlic cloves , thinly sliced
1 1/2 inches piece fresh ginger , peeled and thinly sliced
1/2 teaspoon light soy sauce
1/2 teaspoon rice vinegar
3 tablespoons chicken stock or 3 tablespoons water
1 teaspoon sesame oil
peanut oil , for cooking
salt , to taste
1 tablespoon shaoxing wine or 1 tablespoon sherry wine
2 tablespoons egg whites
2 tablespoons cornstarch or 2 tablespoons potato flour
1/2 teaspoon salt
1/2 teaspoon cornstarch or 1/2 teaspoon potato flour
2 teaspoons cold water

Nutrision Information

Servings Per Recipe
4
Calories
315
Sugar
2g
Fat
15g
Velveted Fish is a classic Chinese dish that has a unique texture created by the velvet technique which involves coating the fish in egg white and cornstarch or potato flour before cooking. This recipe adds in some delicious and healthy veggies, making it a nutritious and flavorful meal. The combination of sweet bell peppers, tender shiitake mushrooms, and savory fish creates a mouth-watering dish that is perfect for any occasion. Whether served over rice or noodles, this recipe is sure to be a crowd-pleaser for any seafood lover.

Instructions

1.Cut the fish fillets into bite-sized pieces and season with salt. Set aside for 10 minutes.
2.In a bowl, mix together the egg white, cornstarch or potato flour, and salt until well combined. Add the fish pieces to the mixture and coat well.
3.In a separate bowl, mix together 2 teaspoons cold water and 1/2 teaspoon cornstarch or potato flour to make a slurry.
4.Heat enough peanut oil in a wok or frying pan to deep-fry the fish pieces.
5.Once the oil is hot, add the coated fish pieces, making sure not to overcrowd the pan. Fry until golden brown and crispy. Remove from the oil and drain on paper towels.
6.In a clean wok or frying pan, heat 2 tablespoons of peanut oil over medium-high heat. Add the sliced garlic and ginger and stir-fry for 30 seconds. Add the peppers and shiitake mushrooms, and stir-fry for an additional minute.
7.Pour in the shaoxing wine or sherry wine, soy sauce, rice vinegar, chicken stock or water, and sesame oil. Bring to a boil and then reduce the heat to low and let the sauce simmer gently.
8.In a separate pan, heat 1 tablespoon of peanut oil. Add the fried fish pieces and stir-fry for 30 seconds. Add the scallions and sauce, and stir-fry for an additional minute.
9.Serve hot over rice or noodles.

PROS

This recipe provides a healthy dose of lean protein from the fish.
It also includes antioxidant-rich bell peppers and shiitake mushrooms.

The velvet technique used on the fish creates a tender and delicious texture.

CONS

The deep-fried aspect of the dish makes it higher in calories and fat.
It should be enjoyed in moderation as part of a balanced diet.

HEALTH & BENEFITS

Fish is a great source of lean protein and omega-3 fatty acids, which can help reduce inflammation in the body and support heart health. Bell peppers are high in vitamin C and other antioxidants, which can help boost immunity and prevent illness. Shiitake mushrooms are also high in antioxidants and have been shown to have immune-boosting effects.

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