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Capsicum with Saba Fish Wrapped in Cabbage
Capsicum with Saba Fish Wrapped in Cabbage
- Preparation Time: 30 minutes
- Yield: 2 servings
- Protein: 2.5 portions per serving
Instructions:
| Ingredient | Amount |
|---|---|
Saba fish | 200g |
Cabbage (round) | 100g |
Red Capsicum | 100g |
Yellow Capsicum | 150g |
Grape Seed Oil | 10ml |
Water | 30 – 50ml |
- Slice the saba fish fillet into 10 cm in length and debone the fish. Set aside.
- Peel 3 large leaves from the round cabbage and blanch for 2 minutes. Pat dry the cabbage leaves with a paper towel. Set aside.
- Season both the red and yellow capcicums with grapeseed oil and roast it in the oven at 180°C for 20 minutes.
- Remove the skin and seeds from roasted yellow capsicum and cut them into long stripes. Set aside.
- Remove the skin and seeds from the roasted red capsicum and blend the capsicums with a blender. If the paste is too thick, add ~30-50ml water to make the sauce less thick. Set aside.
- Wrap 2 fish fillets with cabbage leaves and place the yellow capsicums in between the 2 fish fillets. Add some red capsicum sauce on the fish. Steam for 20 minutes until it is well-cooked.
- Place the wrapped fish on a plate and drizzle some red capsicum sauce at the side of the plate.
- 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: 350 kcal)
Carbohydrate:
7g
Sodium:
96mg
Protein:
20g
Potassium:
352mg
Total fat:
27g
Phosphate:
243mg
Recipe courtesy of ITE College West Student, Lu Zixiang & Ivan Woo Tian Hoe
