Fish Fillet in Black Bean Sauce

Fish Fillet in Black Bean Sauce is a flavorful and healthy Chinese seafood dish that combines tender fish with a savory, umami-rich sauce. This dish is not only delicious but also packed with nutrients, making it a perfect choice for a wholesome meal.

Ingredients

• White fish fillet (e.g., cod or tilapia) - 300 grams
• Fermented black beans - 2 tablespoons
• Garlic - 3 cloves, minced
• Ginger - 1 tablespoon, minced
• Spring onions - 2, chopped
• Soy sauce - 2 tablespoons
• Oyster sauce - 1 tablespoon
• Cornstarch - 1 teaspoon
• Water - 100 ml
• Vegetable oil - 1 tablespoon
• Red bell pepper - 1, sliced
• Broccoli florets - 100 grams

Steps

1. Rinse the fish fillet under cold water and pat dry. Cut into bite-sized pieces and set aside.
2. In a small bowl, mix the fermented black beans, minced garlic, minced ginger, soy sauce, oyster sauce, and cornstarch with 100 ml of water to create the sauce.
3. Heat the vegetable oil in a non-stick skillet or wok over medium heat. Add the spring onions and stir-fry for about 1 minute until fragrant.
4. Add the sliced red bell pepper and broccoli florets to the skillet. Stir-fry for about 3-4 minutes until the vegetables are tender-crisp.
5. Add the fish pieces to the skillet and pour the black bean sauce over them. Gently stir to coat the fish and vegetables in the sauce.
6. Cover and cook for about 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Serve hot, garnished with additional spring onions if desired.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 900 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids, promoting heart health.

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