Cá Bông Lau Kho Tộ

Cá Bông Lau Kho Tộ is a traditional Vietnamese catfish dish that combines the rich flavors of caramelized sauce with fresh herbs, creating a delightful seafood experience. Served in a clay pot, this dish is not only delicious but also showcases the essence of Vietnamese culinary artistry.

Ingredients

• Catfish fillet - 300 grams
• Shallots - 2 medium, thinly sliced
• Garlic - 3 cloves, minced
• Ginger - 1 tablespoon, minced
• Fish sauce - 3 tablespoons
• Soy sauce - 1 tablespoon
• Brown sugar - 1 tablespoon
• Black pepper - 1/2 teaspoon
• Chili - 1, sliced (optional)
• Spring onions - 2, chopped
• Cilantro - a handful, chopped
• Vegetable oil - 1 tablespoon
• Water - 100 ml

Steps

1. Heat the vegetable oil in a clay pot over medium heat.
2. Add the sliced shallots, minced garlic, and ginger to the pot, sautéing until fragrant and golden brown.
3. In a bowl, mix the fish sauce, soy sauce, brown sugar, and black pepper. Stir well to dissolve the sugar.
4. Add the catfish fillets to the pot, carefully coating them with the sautéed mixture.
5. Pour the sauce mixture over the catfish and add water, ensuring the fish is partially submerged.
6. Add sliced chili if desired for heat, and bring to a gentle simmer.
7. Cover the pot and let it cook for about 15 minutes, occasionally spooning the sauce over the fish to enhance flavor.
8. Once the catfish is cooked through and flaky, remove from heat and garnish with chopped spring onions and cilantro before serving.

Nutrition

• Calories: 350
• Protein: 28 g
• Carbs: 10 g
• Fiber: 1 g
• Sugar: 5 g
• Sodium: 900 mg
• Cholesterol: 70 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.1 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in protein, aiding muscle growth and repair.

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