Swordfish with Vegetable Ankake Sauce
| Cooking time | about 20min |
|---|---|
| Salt | 2.7 g |
| Calories per serving（Kcal） | Conventional recipe 308 ⇒ Diet Recipe 235 |
ingredients（2 to 4 servings）
| swordfish | 2 pieces（200 g) |
|---|---|
| pepper | some |
| salt | 1/6 tsp |
| starch | some |
| （A） | |
| onions | 100 g |
| blanched red and yellow Bell Peppers | 40 g |
| fresh shiitake mushrooms | 2 |
| oil | 1 tsp |
| （B） | |
| chicken stock | 80 cc |
| ketchup | 1 tbsp |
| salt | some |
| soy sauce | 1 tbsp |
| sake | 1/3 tbsp |
| sugar | 1 1/3 tbsp |
| vinegar | 1 tsp |
| （C） | |
| starch | 1/2 tbsp |
| water | 1 1/2 tbsp |
Preparation
- Cut swordfish into bite-size slices. Salt and pepper and set aside for 5 min.
- Pat（1）dry and dredge lightly with starch.
- Put（2）in pot full of boiling water. After it floats to the surface, wait 1 min, and take it out onto a strainer.
- Heat oil and stir-fry（A）, and add（B）. When it comes to a boil, add（C）, stirring constantly to avoid getting lumpy, until it comes to a boil again.
- Place（3）on plates and spoon（4）over.
Helpful Hints
- In the traditional recipe, the fish is deep-fried before the sauce is poured, but to reduce the amount of oil, here it was dredged with starch and boiled instead.
- By dredging with starch and boiling instead of deepfrying, the amount of oil used has been reduced to 1/5.