Steamed Fish on Soft Tofu with Black-bean Sauce

Dairy Free
Very Healthy
Health score
61%
Steamed Fish on Soft Tofu with Black-bean Sauce
30 min.
4
326kcal

Suggestions


Welcome to a delightful culinary experience with our Steamed Fish on Soft Tofu with Black-bean Sauce! This dish is not only a feast for the eyes but also a healthy choice for your lunch or dinner table. With a health score of 61, it’s a fantastic option for those looking to indulge without the guilt. Ready in just 30 minutes, this recipe serves four, making it perfect for family gatherings or a cozy dinner with friends.

Imagine tender, flaky fish, either halibut or salmon, delicately steamed to perfection and resting on a bed of soft tofu. The black-bean garlic sauce adds a rich, savory depth that elevates the dish, while the fresh ginger and green onions provide a burst of flavor and color. Plus, it’s dairy-free and packed with protein, making it a nutritious choice for any meal.

Whether you’re a seasoned cook or just starting your culinary journey, this recipe is straightforward and rewarding. The steaming method ensures that the fish retains its moisture and flavor, while the tofu absorbs all the delicious marinade. So, roll up your sleeves and get ready to impress your taste buds with this healthy and delicious main course!

Ingredients

  • tablespoon black bean garlic sauce chinese (see Notes)
  • teaspoon garlic minced
  • tablespoon ginger fresh peeled
  •  spring onion cut in 2-in.-long slivers
  • tablespoon rice wine dry (also called Shaohsing wine)
  • pound salmon fillet thick
  • tablespoon sesame oil 
  • teaspoons soya sauce 
  • teaspoons soya sauce mixed dark with 1/2 tsp. molasses (see Notes)
  • 0.3 teaspoon sugar 
  • 18 oz water-packed tuna soft (see Notes)

Equipment

  • bowl
  • frying pan
  • wok
  • spatula
  • tongs
  • pie form
  • pot holder

Directions

  1. Drain tofu and gently invert onto a thick layer of towels on a flat surface. Pat dry and let drain about 5 minutes.
  2. Meanwhile, make marinade: In a medium bowl, combine black-bean garlic sauce, Shaoxing rice wine, sesame oil, soy sauce, dark soy sauce, garlic, and sugar. Set aside.
  3. Pour 1 to 3 in. water into bottom of a steamer (see "Steaming Setups," below).
  4. Place rack at least 1 in. above surface of water. Cover and bring to a boil over high heat.
  5. While water is coming to a boil, cut tofu in half lengthwise, then cut each half crosswise into rectangles about 1/2 in. thick.
  6. Lay tofu in a single layer in a 9- to 10-in. heat-resistant glass pie pan; save any pieces that don't fit for another use.
  7. Rinse fish, pat dry, and cut into pieces about the same size as tofu.
  8. Add fish to reserved marinade and mix to coat.
  9. Lay fish on tofu and spoon marinade on top.
  10. Sprinkle ginger evenly over fish.
  11. Set pie pan on rack. Cover and steam until fish in center is barely opaque in thickest part (cut to test), 6 to 8 minutes (fish will continue to cook after you remove it from heat).
  12. Turn off heat. Carefully lift pie pan from steamer. If it's difficult to remove, slip a wide spatula under pie pan to lift up, then grasp pie pan with a pot holder (or use two sets of tongs).
  13. Sprinkle with green onions.
  14. Steaming Setups. All you need is a vessel to hold water, a rack to suspend the food over the water, and a lid to keep the steam in. Here are some possible combinations.
  15. Wok and rack: A 14- to 16-in. wok with a domed lid and steamer rack or a round cake rack. Set wok on a ring if it wobbles. Put rack right in wok; the sloped sides will hold the rack over the water. The wide opening makes it relatively easy to remove the cooked dish. Woks run from $15 to $150 or more, and are widely available.
  16. Bamboo steamer: Chinese stackable bamboo steamer baskets with lids. Set a 10- to 12-in. basket right in a 14- to 16-in. wok (make sure the bottom rim is just covered by water, as the baskets scorch easily; add boiling water as needed).
  17. Layer baskets to cook more than one dish. Bamboo steamers are generally $15 to $20 and are widely available.
  18. Metal steamer: Chinese steamer pan topped with stackable baskets and a domed lid. Choose a 10- to 12-in.-wide steamer for greatest versatility. Stackable baskets can cook several dishes at a time. Metal steamers cost from $30 to $35 and may be found at Asian markets.
  19. Western-style: A deep, wide pan or kettle with a lid, a round cake rack, and 3 empty cans. Set 2- to 3-in.-tall cans (both ends removed) into pan (or use the removable rim of a cheesecake pan). Top with a round cake rack and place pie pan on it; cover to steam.

Nutrition Facts

Calories326kcal
Protein61.82%
Fat34.94%
Carbs3.24%

Properties

Glycemic Index
44.27
Glycemic Load
0.42
Inflammation Score
-6
Nutrition Score
27.113043489663%

Flavonoids

Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
0.65mg

Nutrients percent of daily need

Calories:325.56kcal
16.28%
Fat:12.03g
18.51%
Saturated Fat:1.9g
11.89%
Carbohydrates:2.51g
0.84%
Net Carbohydrates:2.04g
0.74%
Sugar:0.95g
1.06%
Cholesterol:108.3mg
36.1%
Sodium:665.94mg
28.95%
Alcohol:0.6g
100%
Alcohol %:0.29%
100%
Protein:47.89g
95.79%
Selenium:128.14µg
183.06%
Vitamin B12:6.88µg
114.74%
Vitamin B3:21.86mg
109.28%
Vitamin B6:1.36mg
68.18%
Phosphorus:413.56mg
41.36%
Vitamin B2:0.55mg
32.41%
Potassium:820.67mg
23.45%
Vitamin B5:2.11mg
21.11%
Vitamin B1:0.3mg
20.22%
Iron:3.37mg
18.74%
Copper:0.36mg
18.22%
Magnesium:66.99mg
16.75%
Vitamin K:13.17µg
12.54%
Zinc:1.63mg
10.88%
Vitamin D:1.53µg
10.21%
Folate:38.59µg
9.65%
Manganese:0.1mg
4.92%
Calcium:43.92mg
4.39%
Vitamin A:177.96IU
3.56%
Vitamin E:0.51mg
3.39%
Fiber:0.47g
1.86%
Vitamin C:1.45mg
1.76%
Source:My Recipes