3 min read

Cantonese-Style Steamed Fish with Ginger and Scallion Oil

Steamed fish with ginger scallion oil
PescatarianGluten-FreeDairy-FreeLow Carb
Prep Time15 min
Cook Time12 min
Total Time27 min
Servings4

Frying fish is rough on its omega-3 fats. One study found that pan-frying tuna destroyed 70 to 85 percent of its EPA and DHA. Steaming skips that damage almost entirely, and this recipe keeps things simple: one whole fish, ginger, scallion, and a pour of hot oil right at the table.

Ingredients

  • 1 whole white fish, such as branzino or tilapia (about 1.5 lbs), cleaned, or 4 fish fillets
  • 1 tablespoon Shaoxing wine or dry sherry, optional
  • 1-inch piece fresh ginger, half julienned and half sliced
  • 3 scallions, white parts sliced, green parts julienned and kept separate
  • 3 tablespoons neutral oil, such as avocado or peanut oil
  • 2 tablespoons soy sauce or tamari
  • 1 teaspoon sugar
  • Cilantro leaves, for serving

Instructions

  1. Score the fish lightly on both sides and place it on a heatproof plate that fits inside a steamer or large pot with a steaming rack.
  2. Tuck the sliced ginger and scallion whites under the fish. Drizzle with the wine if using.
  3. Bring water to a boil in the steamer. Steam the fish over high heat for 10 to 12 minutes, until the flesh flakes easily with a fork.
  4. While the fish steams, warm the oil in a small pan until just starting to smoke. Stir the soy sauce and sugar together in a small bowl.
  5. Remove the fish from the steamer, discard the cooked ginger and scallion whites, and pour off any liquid that's pooled on the plate. Scatter the julienned ginger and scallion greens over the fish.
  6. Pour the hot oil directly over the ginger and scallions, they should sizzle audibly. Drizzle with the soy sauce mixture and finish with cilantro.

Nutrition Facts (per serving)

Calories 260
Total fat 15g
Total carbohydrates 4g
Dietary fiber 0.5g
Protein 27g
Sodium 480mg

Why This Is Good for Your Gut

Pan-frying fish in oil at high heat has been shown to destroy 70 to 85 percent of its EPA and DHA content, the two omega-3 fats most tied to reducing inflammation.[1] A review of cooking methods ranked steaming and baking as the best options for preserving those fats, well ahead of frying and grilling.[2]

Best eaten fresh from the steamer, since the crisp sizzle of the hot oil fades quickly. Leftover fish keeps for 2 days and works well flaked into a soup or rice bowl. Try it in a bowl of Carrot and Ginger Soup for a second meal with the same ginger backbone.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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