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  • Cook Your Fish the Healthy Asian Way

    10 December 2018

    Home to a rich biodiversity of wildlife, the Malay peninsula along with its many islands, is teeming with a large variety of freshwater and marine life fish species. It is to no surprise that Malaysians are among the world’s biggest fish consumers with fish being part of its staple cuisine.  

    Filled with omega-3 fatty acids, vitamins D and B2, calcium, phosphorus and other minerals, fish is a low-fat, high quality protein. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Known for lowering blood pressure and keeping your heart and brain healthy, why not try these fun, nutritious and equally delicious Asian-inspired fish recipes!

    doctor treating back

    GINGER-SOY STEAMED FISH

    This Chinese ginger-soy steamed fish recipe is packed with flavour and nutrients that you would want to include this as part of your weekly meal. Whisk together ginger, garlic,3 tablespoons of olive oil, light and dark soy sauce, oyster sauce, sesame oil, a dash of sugar, corn starch, and white pepper. Pour the sauce over tilapia, pomfret or grouper fish fillets or even on the whole fish and steam it for about 10 minutes. Once done, garnish with chopped green onions and cilantro.

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    MALAYSIAN HEALTHY GRILLED FISH

    Forget about deep-fried fish, try spicy healthy grilled fish instead! You can use either red snapper, sea bream or mackerel. The spice paste includes a blend of shallots, garlic, sambal or chilli paste, a teaspoon of brown sugar and lime juice. Go healthier by skipping the coconut cream. Cover each side of the fish with the paste and place it on a baking tray that is greased with oil. Roast in the oven for 10 minutes before grilling it until it turns golden brown. Garnish the fish with mint leaves and lime

    SEE ALSO: ASIA’S SECRET HIGH-PROTEIN FOODS

    doctor correcting man posture

    FISH CURRY WITH OKRA & EGGPLANT

    Unlike most complicated curries, this one is rather simple to prepare yet equally delicious. Firstly, you’ll need to fry some onion, garlic, and ginger in 3 tablespoons of olive oil. Add fish curry powder and stir before pouring in the coconut milk. Add curry leaves and salt to taste and bring to a boil. Next is to add the okra or fresh vegetables of your choice. Cover again and bring it back to a boil. Reduce the heat and simmer for 5 minutes before adding in sliced pieces of salmon, red snapper or sea bass. Once the fish is cooked, pair it with brown rice or capati.

    man listening music workout

    SUPERFAST PAN-FRIED SAMBAL FISH

    This recipe is so quick that you will have your fish ready in just 15 minutes! All you need to do is sauté chopped ginger and garlic in a tablespoon of olive oil. Add in a tablespoon of sambal or chilli paste of your choice. Since most chilli pastes already have salt, there is no need to add further. Then place your fish fillet or fish steaks and pan-fry both sides till it’s cooked. Garnish with chopped spring onion and enjoy it with steamed veggies.

    ASSAM PEDAS

    Literally meaning “sour spicy”, Assam Pedas is a classic and much-loved Malaysian dish. It’s healthier than most curries as it does not have fattening coconut milk and includes veggies. Prepare a simple spice paste of garlic, lemongrass, shallots, dried chillies and a tablespoon of shrimp paste (belacan). Fry the paste for a minute or two before adding in tamarind juice and fish curry powder. Bring to a boil and then add in tomato wedges, okras and kesum leaves (Vietnamese coriander). Let it boil again and then add the fish chunks, salt, and a dash of palm sugar. Simmer on low heat for 5 to 10 minutes or until the fish is cooked. Serve with brown rice for a healthier option!

    DITCH THE DEEP FRY!

    Fish is not only nutritious, it is tasty and easy to prepare. Eating fish at least twice a week is considered sufficient to reap its many benefits. So, start eating fish the healthy Asian way! 

    References

    http://www.nationmultimedia.com/aec/Fish-consumption-highest-in-Malaysia-30236653.html

    https://www.healthline.com/nutrition/11-health-benefits-of-fish

    https://www.thespruceeats.com/ginger-soy-steamed-fish-recipe-695140

    https://www.houseandgarden.co.uk/recipe/malaysian-style-fish

    https://www.rotinrice.com/fish-curry-with-okra-and-eggplant/

    https://chefanddivine.com/blogs/articles/panfried-sambal-fish-in-15min

    https://www.hungrygowhere.com/dining-guide/hawker/healthier-dishes-at-hawker-centres-*aid-bf833101/

    The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.

    The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.
    The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.

    What's your favourite, healthy way of cooking fish?

    • Yes (55%)
    • No (45%)

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