Capsicum with Saba Fish Wrapped in Cabbage

Preparation time: 30 minutes
Yield: 2 servings
Protein: 2.5 portions per serving

Ingredients Amount
Saba fish 200g
Cabbage (round) 100g
Long Bean, cut into ~0.5cm in length 50g
Red Capsicum 100g
Yellow Capsicum 150g
Grape Seed Oil 20g
Water 30 – 50ml

 

STEPS:

  1. Cut the saba fish fillet into 10 cm and remove all the bones. Set aside.
  2. Peel 3 large leaves from the round cabbage and blanch for 2 minutes. Then pat dry the cabbage leaf by using a paper towel. Set aside.
  3. Then remove all skin and seed from roasted yellow capsicum and cut them into long strips. Set aside.
  4. Blend red capsicum in a blender. If the juice is too thick, you can add ~30-50ml water to make the sauce thinner. Set aside.
  5. Wrap 2 fish fillet with cabbage leaves and yellow capsicum in between the two fish fillet, add some red capsicum juice on the fish. Steam for 20 minutes until well-cooked.
  6. Place the wrapped fish on a plate and drizzle some red capsicum sauce on the side of the plate.
  7. Serve with white rice.

 

Healthy Tips

  • To reduce the potassium content, leach the vegetable by soaking them in water for at least an hour. Then, discard the soaked water.

 

Nutrition content per serving: (Energy: 402kcal)

Carbohydrate: 8g Protein: 20g Total fat: 32g
Sodium: 98.0mg Potassium: 400mg Phosphate: 254mg

Recipe courtesy of ITE College West Student, Lu Zixiang & Ivan Woo Tian Hoe