The Recipe of Fish
Fish is an excellent source of protein, a vital source of essential fatty acids and contains a wide variety of vitamins and minerals,and also low in calories. The simple recipe of fish is as follows:
8 oz fish fillet
4 oz broccoli
3 oz snow pea
1 oz mushroom
2 oz water chestnut
4 oz cabbage
4 oz carrot
1 tsp rice wine
1 tsp chicken essence
8 oz chicken stock
0.5 tsp salt
0.5 tsp minced garlic
1 tbs starch
2 tsp vegetable oil
1 egg white
0.5 tsp sesame oil
0.1 tsp pepper powder
1. Marinate fish with starch, chicken essence, and egg white for 10 minutes. Then cook in boiling water until done.
2. Blanch the vegetables, and set aside.
3. Heat the wok and vegetable oil, add minced garlic, and then add vegetables, sauté for a while. Add salt and rice wine, mix well and dish up.
4. Heat the wok, pour in chicken stock, add pepper powder and sesame oil, and bring to a boil. Add fish, cook for a while, and put it on top of the vegetables.
There are a lot of ingredients in the recipe, but it is really no more complicated than fish cooked en papilotte with some vegetables. And when made right, I prefer this prep for fish for highlighting the inherent sweetness of the fish while offering vivid textural contrasts.
The main problem with the suggested recipe is that it does not sound like the proper technique for simple and flavorful stir fried fish with vegetables. The marinated fish really ought to be briefly fried instead as Gio suggests for the velveting technique to have the desired effect. Next an array of vegetables go into the wok to sear, followed by the fish which is completed with a stoc- based sauce that should only take a minute to thicken to the desired consistency.
It's curious that the recipe calls for Chicken Essence, a product that is said to elevate the alpha and beta waves in the brain thus increasing memory and mental alertness while decreasing fatigue. Cooking the fish twice is called velveting: first it's quickly deep fried at a low temperature then stir-fried with aromatics. This gives the food being velveted a soft rich texture.
We used this technique first when cooking from Fuchsia Dunlop's Land of Plenty. The whole procedure is done rapidly, though, not the long cooking in the OP's recipe. I believe that would cook all the flavor and nutrition out of the fish... even though there's a mountain of other ingredients.