Did you say fish? Fish is packed full of important nutrients. It is generally lower in saturated fat than meat, but has higher level of heart healthy, immune boosting and antiinflammatory unsaturated fats. It is recommended that you consume at least 2 servings (3oz / 75g each) of fatty fish per week for its omega-3 content. Great sources of fatty fish include salmon, char, trout, and mackerel.
This dish is a common dish in Asian cuisine and it is very simple to make. You can buy a whole fish or a fish filet. White fish like tilapia, cod and halibut generally works great but you can try other types of fish too. Recipe is per serving.
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FISH AND MERCURY: The risk of mercury exposure from fish is generally low in Canada. However, certain fish have greater mercury
concentration and should be consumed no more than 2 servings per week. Consumption of fresh/frozen tuna, shark, swordfish, marlin, orange roughy and escolar, aka “butterfish”, should be limited to prevent mercury over-exposure.
COOKING FISH: You can prepare fish in the oven, barbecue or stove top. Try using dill, fennel, parsley, lemon juice, salt and pepper to help bring out the natural delicious flavors of fish. You can tell when fish is ready when you can flake it easily with a fork. If you feel adventurous, try these ethnic fish recipes to put a spin on your fish dishes!
Original recipe sourced from “the woks of life”
• 2 scallions
• 2 tbsp julienned fresh ginger
• 1.5 tbsp soy sauce
• 1/8 tsp salt
• 1/8 tsp sugar
• 2 Tbsp water
• 1 medium tilapia, grey sole, flounder or fluke filet
• 2 Tbsp oil
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1. Julienne the scallions and ginger and set aside. Combine the soy sauce, salt, sugar and water in a small bowl and set aside too.
2. Fill about an inch of water in a large saucepan and place a metal elevated steamer rack in the middle of the pot. Bring water to a boil.
3. Lay the fish flat on a plate and transfer it on top of the steamer rack when the water is boiling. Cover and steam for about 10 minutes or until fish flakes easily. Turn off heat and remove the plate from the saucepan. Drain any excess water from the plate.
4. In a small saucepan, heat up oil and brown scallion and ginger slightly. Add soy sauce mixture. Cook until the scallions are wilted. Remove from heat and pour over fish. Serve while warm.