Crispy Fish with Broccoli

Crispy Fish with Broccoli is a delightful Chinese dish featuring tender, flaky fish coated in a crispy batter, perfectly paired with vibrant, sautéed broccoli. This dish is not only delicious but also nutritious, making it a great choice for a wholesome dinner.

Crispy Fish with Broccoli
30 minutes
Difficulty: Medium
Chinese
450 kcal

Ingredients

  • White fish fillets (such as cod or tilapia) - 300 grams
  • Broccoli florets - 200 grams
  • All-purpose flour - 50 grams
  • Cornstarch - 30 grams
  • Baking powder - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Garlic powder - 1/2 teaspoon
  • Water - 100 ml
  • Vegetable oil (for frying) - 200 ml
  • Soy sauce - 2 tablespoons
  • Sesame oil - 1 teaspoon
  • Green onions (sliced) - 2 tablespoons

Steps

  1. In a mixing bowl, combine flour, cornstarch, baking powder, salt, black pepper, and garlic powder.
  2. Gradually add water to the dry ingredients, whisking until a smooth batter forms.
  3. Pat the fish fillets dry with a paper towel, then dip each fillet into the batter, ensuring they are well coated.
  4. Heat vegetable oil in a deep pan over medium-high heat until hot.
  5. Carefully place the battered fish fillets into the hot oil and fry for about 4-5 minutes on each side, or until golden brown and crispy. Remove and drain on paper towels.
  6. In another pan, bring a small amount of water to a boil and blanch the broccoli florets for about 2 minutes. Drain and set aside.
  7. In the same pan, heat a teaspoon of oil over medium heat, add the blanched broccoli, and sauté for 2-3 minutes.
  8. In a small bowl, mix soy sauce and sesame oil. Drizzle over the sautéed broccoli.
  9. Serve the crispy fish alongside the sautéed broccoli, garnished with sliced green onions.

Nutrition

  • Calories: 450
  • Protein: 35 g
  • Carbs: 40 g
  • Fiber: 4 g
  • Sugar: 2 g
  • Sodium: 600 mg
  • Cholesterol: 70 mg
  • Total Fat: 25 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 20 g
  • Water: 0.2 L

Health Benefits

  • Rich in protein from the fish, which helps in muscle building and repair.
  • Broccoli is high in vitamins C and K, supporting immune health and bone health.

Tags

ChineseHalalDinner