LOW CALORIE VIETNAMESE BRAISED CARAMELIZED FISH
I have been recently hooked on this dish that my mother used to make when I was young. She used to cook the version with pork belly,which I love.But I twisted it with fish for lower fat and added tofu for a higher content of protein. I love the tender chunks of fish bathed in this luscious caramel sauce, and the cucumber is a perfect touch of freshness 😍
Nutrition Per Serving
Calories: 500kcal | Carbohydrates: 53g | Protein: 39g | Fat: 16g
Ingredients
- 300 g pangasus fish steaks
- 300 g firm tofu cut in cubes
- 3 eggs
- 40 g sugar
- 1 tbsp fish sauce
- 2 tbsp dark soy sauce
- 2 tbsp light soy sauce
- 300 g rice, cooked
- 3 cloves garlic
- 1 Persian cucumber
- 1 Thai chili
Video
Instructions
- In a non stick pan,cook the fish steaks on both side to develop a thin crust on the surface. This will help the fish not to break apart during the cooking process.
- Same goes for the tofu. Cut it in cubes and pan fry on each sides until golden on the same pan, with the oil released by the fish in previous step.
- Hard boil the eggs for 4-5min (they will finish cooking later).
- Add the sugar into a large pot on medium heat to prepare a caramel. Let it melt without stirring it.
- As soon as the sugar turns into caramel, deglaze with the fish sauce, dark and light soy sauce that you had mix in a bowl before.
- Add the fish,tofu, eggs, crushed garlic cloves and fresh chili if you like it spicy.
- Add water until the fish is fully covered (to avoid flipping it during cooking process and break it apart). I put about 600ml. Don’t add too much though, you want the sauce to be concentrated enough to give the ingredients a nice sun-kissed look 😜
- Simmer for 20min.
- Taste the sauce and adjust to your liking. You can also let it simmer for longer if you prefer a thicker sauce consistency.
- Serve with steamed rice and cucumber.
Notes
Choose a pot where you can put the fish steaks in one layer without the need to put them on top of each other.
