Ocean trout with silken tofu and black vinegar

0
8
Ocean trout with silken tofu and black vinegar
  • 0:05 Prep
  • 0:13 Cook
  • 4 Servings
  • Capable cooks

Silken tofu gives a creamy goodness to simply cooked fish and greens doused in a chilli and black vinegar sauce.

Featured in
Tofu recipes, Nutrition information

Ingredients

  • 1 tablespoon olive oil
  • 4 x 200g skinless ocean trout fillets, pin-boned
  • 2 bunches broccolini
  • 300g packet silken tofu, drained, cut into 1cm pieces
  • 2 spring onions, thinly sliced on an angle

Chilli & black vinegar sauce

  • 1 cup (250ml) Massel vegetable liquid stock
  • 1 tablespoon oyster sauce
  • 2 tablespoons hoisin or plum sauce
  • 1/3 cup (80ml) soy sauce
  • 2 tablespoons Chinese black vinegar (see note)
  • 1 long red chilli, seeds removed, finely chopped

Method

  • Step 1
    Heat oil in a frypan over medium-high heat and cook fish for 2 minutes each side or until golden but still rare in the centre. Season and set aside to rest.
  • Step 2
    For the sauce, combine all the ingredients in a saucepan over medium heat and simmer, stirring occasionally, for 5-6 minutes until reduced by half.
  • Step 3
    Meanwhile, cook the broccolini in boiling, salted water for 3 minutes or until just tender, then drain.
  • Step 4
    To serve, divide the broccolini, trout and tofu among 4 plates. Spoon over the sauce, then scatter with spring onion.

  • High protein
  • Low carb
  • Low kilojoule
  • Low sugar
  • Lower gi

Nutrition

  • 1894 kj

    Energy

  • 18.9g

    Fat Total

  • 2.6g

    Saturated Fat

  • 2.7g

    Fibre

  • 49.7g

    Protein

  • 116mg

    Cholesterol

  • 2303mg

    Sodium

  • 5.7g

    Carbs (sugar)

  • 17.5g

    Carbs (total)

All nutrition values are per serve

Notes

Chinese black (chinkiang) vinegar is available from Asian food shops.

  • Author: Jill Dupleix
  • Image credit: Mark Roper
  • Publication: delicious.

Source: taste.com.au

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