Cook Your Fish the Healthy Asian Way

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.

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

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.

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.

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!

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!