Recipes · Chinese · Main Courses
West Lake Fish in Vinegar Gravy
One serving has 412 kcal and 40 g protein, and at least a fifth of a woman's daily need of vitamin D (D2 + D3) (362%), cobalamin (140%), phosphorus (134%), selenium (51%), zinc (43%) and pyridoxine (35%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (498 g)
- Difficulty: Hard
- Diets: Pescatarian, Dairy-free, High protein
- Contains: alcohol, fish, gluten, soy, sulphite
Ingredients
- 220 g Carp, raw
- 8 g Ginger, fresh
- 10 g Scallions, raw
- 15 g Sugar
- 20 g Vinegar, balsamic
- 8 g Soy sauce
- 8 g Cornstarch
- 8 g Wine, fortified, dry
- 0.5 g Salt
- 200 g Water
Method
- Clean the fish and score the flesh a few times to help it cook evenly and absorb the sauce; if using a whole fish, use one of about 500 g and weigh out the edible flesh.
- Bring the water to a simmer with half the ginger and scallion, then poach the fish gently for 6-8 minutes, off the boil, until just cooked through; lift it out carefully onto a serving plate and keep the poaching liquid.
- Strain the poaching liquid back into the pan, add the sugar, vinegar (standing in for Chinese black vinegar), soy sauce and wine, and simmer for 3-4 minutes to concentrate the flavours.
- Mix the cornstarch with a splash of cold water and stir it into the simmering sauce until it turns glossy and coats the back of a spoon.
- Season with the salt, then pour the hot sweet-and-sour gravy evenly over the poached fish.
- Scatter over the remaining ginger, finely julienned, and the scallion, and serve immediately while hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 412 kcal | 19% |
| Carbohydrates | 29.2 g | |
| Water | 410 mL | |
| Fiber | 0.56 g | 2% |
| Protein | 40.3 g | 84% |
| Tryptophan | 0.45 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.6 g | |
| Methionine | 1.2 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 1.2 g | |
| Fat | 12.4 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0.25 g | |
| Eicosapentaenoic Acid (EPA) | 0.52 g | |
| Omega-6 | 1.2 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 145 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.19 mg | 21% |
| Iron | 3.3 mg | 18% |
| Magnesium | 80.5 mg | 26% |
| Manganese | 0.25 mg | 14% |
| Phosphorus | 938 mg | 134% |
| Potassium | 859 mg | 18% |
| Selenium | 28.2 µg | 51% |
| Sodium | 758 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 41.4 µg | 10% |
| Cobalamin (vitamin B12) | 3.4 µg | 140% |
| Choline | 147 mg | 35% |
| Vitamin A | 24.8 µg | 4% |
| Vitamin C | 5.8 mg | 8% |
| Vitamin D (D2 + D3) | 2,174 IU | 362% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 20.9 µg | 23% |
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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