Cá Bông Lau

Cá Bông Lau, or catfish, is a flavorful Vietnamese seafood dish that combines tender fish with a zesty, aromatic sauce. This dish is perfect for seafood lovers looking for a unique Halal option bursting with authentic Vietnamese flavors.

Ingredients

• Cá Bông Lau (catfish fillets) - 400 grams
• Garlic - 3 cloves, minced
• Ginger - 1 tablespoon, minced
• Shallots - 2, sliced
• Lemon grass - 1 stalk, finely chopped
• Fish sauce (Halal) - 2 tablespoons
• Lime juice - 2 tablespoons
• Sugar - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Chili (fresh or dried) - to taste
• Vegetable oil - 2 tablespoons
• Fresh cilantro - for garnish
• Spring onions - 2, chopped

Steps

1. In a bowl, combine the fish sauce, lime juice, sugar, black pepper, and chili. Mix well and add the cá bông lau fillets, ensuring they are well coated. Marinate for 15 minutes.
2. Heat vegetable oil in a large skillet over medium heat. Add minced garlic, ginger, shallots, and lemongrass, sautéing until fragrant, about 2-3 minutes.
3. Add the marinated cá bông lau fillets to the skillet, cooking each side for about 5-6 minutes, or until the fish is cooked through and flakes easily with a fork.
4. Once cooked, remove the skillet from heat and transfer the fish to a serving plate. Garnish with fresh cilantro and chopped spring onions.
5. Serve hot with steamed jasmine rice or vermicelli noodles.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 8 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 650 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

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

Tags