Braised Fish With Garlic
This chef-curated Braised Fish With Garlic offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 22g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 478 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Braised Fish With Garlic offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Braised Fish With Garlic to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Braised Fish With Garlic, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- Ingredients:
- 1 whole fish, about 1 1/2 lb(750g), head and tail
- removed (carp, perch, sea bass, mullet)
- 1 1/2 cup (400ml) fish or meat stock
- 1/2 tsp. salt, or to taste
- 1 tbsp sugar
- 4 cups (1 litre) vegetable oil for deep-frying; uses
- about 5 oz (150ml)
- 3 1/2 tsp. soy sauce
- 3 1/2 oz (100g) garlic
- 2 1/2 tbsp rice wine
- 1 hot red chili(chilli) pepper, stem removed and
- chopped
- 2 tsp. vinegar
- 1 tsp. ginger, chopped
- 1 tsp. cornstarch (cornflour) dissolved in 1 tsp. water
- 5 tsp. sesame oil
- 1/4 tsp. MSG(optional)
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Cut the fish into slices about 1 1/2 inch (4cm ) longStep 2: Technique & Execution
Rub with the salt and let marinate for 15minutes. 2Step 3: Technique & Execution
Heat the oil a wok to about 350oF (175oC), or until a piece of scallion green or ginger sizzles and moves around quickly when tossed into the oilStep 4: Technique & Execution
Add the garlic and deep-fry until fragrantStep 5: Technique & Execution
Remove and drainStep 6: Technique & Execution
Add the fish pieces and deep-fry until brownedChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 478 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 22g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 45g | Complex, slow-digesting dietary fiber |
| Fat | 21g | Wholesome dietary lipids for micronutrient absorption |
Braised Fish With Garlic
This chef-curated Braised Fish With Garlic offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Salmon/Cod | Steelhead trout, halibut, or sea bass (baking times may vary) |
| Asparagus/Veg | Zucchini slices, broccoli florets, or green beans (roast at same temperature) |
Instructions
Technique & Execution: Cut the fish into slices about 1 1/2 inch (4cm ) long
Technique & Execution: Rub with the salt and let marinate for 15minutes. 2
Technique & Execution: Heat the oil a wok to about 350oF (175oC), or until a piece of scallion green or ginger sizzles and moves around quickly when tossed into the oil
Technique & Execution: Add the garlic and deep-fry until fragrant
Technique & Execution: Remove and drain
Technique & Execution: Add the fish pieces and deep-fry until browned
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight glass container for up to 2 days.
- Reheating: Warm gently in a skillet on medium-low heat with a lid to keep the fish tender. Avoid microwaving to prevent rubbery texture.
- Freezing: We do not recommend freezing cooked fish as it degrades the texture.
Frequently Asked Questions
How do I prevent the fish from sticking to the pan?▼
Ensure your baking dish is lightly oiled or lined with parchment paper, and make sure the oven is fully preheated before cooking.
Can I make this recipe with frozen fish?▼
Yes. Thaw the fish completely in the refrigerator overnight, then pat it dry thoroughly with a paper towel before adding seasonings.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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