Recipes · Chinese · Main Courses
Fish with Pickled Mustard Greens (Suan Cai Yu)
One serving has 471 kcal and 37 g protein, and at least a fifth of a woman's daily need of vitamin D (D2 + D3) (296%), cobalamin (118%), phosphorus (115%), vitamin K (103%), selenium (53%) and pyridoxine (52%). Ready in 30 minutes.
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- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (543 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, egg, fish, mustard, poultry
Ingredients
- 180 g Carp, raw
- 50 g Mustard greens, pickled
- 5 g Chilies, dried red
- 10 g Garlic, raw
- 8 g Ginger, fresh
- 15 g Egg whites, raw
- 8 g Cornstarch
- 1 g White pepper
- 15 g Vegetable oil
- 250 g Chicken broth
- 1 g Black pepper
Method
- Slice the fish fillet thinly and mix with the egg white, half the cornstarch and a pinch of the white pepper; let it sit for 10 minutes to velvet the fish.
- Heat half the oil in a pot, fry the garlic, ginger and dried chilies for 1 minute until fragrant, then add the pickled mustard greens and stir-fry for 2-3 minutes.
- Pour in the broth, bring to a simmer, and cook for 8-10 minutes to let the sour, savoury flavour develop.
- Slide in the velveted fish slices one at a time so they don't stick together, and poach gently for 2-3 minutes until just cooked through and opaque.
- Stir the remaining cornstarch with a little water and stir into the pot to lightly thicken, then season with the remaining white pepper and the black pepper.
- Heat the remaining oil until hot and pour it over the top just before serving for a sizzling finish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 471 kcal | 22% |
| Carbohydrates | 20.9 g | |
| Water | 455 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 37.4 g | 78% |
| Tryptophan | 0.39 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 26.1 g | |
| Monounsaturated | 7.7 g | |
| Polyunsaturated | 11.4 g | |
| Docosahexaenoic Acid (DHA) | 0.21 g | |
| Eicosapentaenoic Acid (EPA) | 0.43 g | |
| Omega-6 | 8.7 g | |
| Saturated | 4.4 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 124 mg | |
| Calcium | 147 mg | 15% |
| Copper | 0.25 mg | 28% |
| Iron | 3.6 mg | 20% |
| Magnesium | 77 mg | 25% |
| Manganese | 0.63 mg | 35% |
| Phosphorus | 803 mg | 115% |
| Potassium | 973 mg | 21% |
| Selenium | 29.1 µg | 53% |
| Sodium | 1,407 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 4.5 mg | 32% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.67 mg | 52% |
| Folate (vitamin B9) | 67.6 µg | 17% |
| Cobalamin (vitamin B12) | 2.8 µg | 118% |
| Choline | 139 mg | 33% |
| Vitamin A | 107 µg | 15% |
| Vitamin C | 8.2 mg | 11% |
| Vitamin D (D2 + D3) | 1,778 IU | 296% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 92.8 µg | 103% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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