Vietnamese · Dinner
Stir Fried Catfish With Caramel Sauce (Low-Calorie)
Vietnamese braised catfish with caramel-fish sauce glaze, seared instead of fried to reduce calories. Deep sweet-salty sauce with garlic, shallot, scallion and fresh chili, served over steamed jasmine rice.
$5
10 minsPrep
20 minsCook
30 minsTotal
MediumLevel
Nutrition per serving
372Calories
34.2gProtein
9.8gFat
34.8gCarbs
15.9gSugar
1gFiber
1450mgSodium
94mgChol
1.9gSat Fat
620mgPotassium
45mgCalcium
1.9mgIron
2.4mcgVitamin B12
9mgVitamin C
gluten-free
low-calorie
low-calorie
Instructions
1
Prep
Pat catfish steaks dry, season with black pepper. Mince garlic, slice shallot, scallion, and chili.
2
Caramelize
Melt sugar in small dry skillet over medium heat, swirling gently 3-4 minutes until deep amber.
3
Deglaze
Pour coconut water and fish sauce into caramel, stir over medium heat 1 minute until smooth.
4
Sear
Heat oil over medium-high, cook garlic and shallot 1 minute until fragrant, then sear catfish 1-2 minutes per side.
5
Braise
Pour caramel sauce over catfish, reduce to medium-low, simmer 8-10 minutes spooning sauce until fish flakes easily and sauce thickens.
6
Finish
Scatter scallion and chili over catfish, simmer 1 minute over medium-low until scallion wilts.
7
Plate
Spoon catfish and glaze over steamed jasmine rice in shallow bowl and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 340g340g catfish fillet, cut into 2 steaks
- 2 tbsp2 tbsp sugar
- 3 tbsp3 tbsp fish sauce
- 1/2 cup120ml coconut water or plain water
- 2 tsp2 tsp vegetable oil
- 4 cloves4 cloves garlic
- 22 small shallot
- 22 scallion
- 22 small red chili
- 1/2 tsp1/2 tsp ground black pepper
- 1 1/3 cup200g steamed jasmine rice, to serve
