Perch, also known as climbing perch, is a freshwater fish that mainly lives in freshwater environments in rivers, streams, canals, ponds, and lakes. It belongs to the perch family, one of the most common fish in Vietnam.
This is a wild fish, small in size but has sweet, delicious meat, suitable for frying, making soup... You can easily catch this type of fish in ponds and streams near your home.
Normally, 100g of perch will contain about 103 calories. Nutritionally, perch is a food source rich in protein, low in fat, very good for the health of the user.
According to Oriental medicine, tilapia is neutral, sweet, non-toxic, has medicinal properties, is good for the spleen and stomach,...
According to nutritionists, 100g of tilapia contains about 128.6 calories. Tilapia has a significant amount of protein, accounting for 15% of the daily needs of adults.
In addition, tilapia contains omega 3 which has a positive effect on keeping the cardiovascular system healthy, preventing atherosclerotic plaque and some cardiovascular diseases.
According to experts, whether perch is fat or not depends on the amount of calories in the fish. The amount of calories in perch is quite low: 103 calories for perch, 128.6 calories for tilapia.
While the standard energy level for an adult meal is around 667 - 767 calories. Therefore, if you eat perch in moderation, it will not cause weight gain or obesity.
To be able to eat perch without worrying about getting fat, you should steam the perch or cook it in sour soup instead of frying it to limit oil.
This is also a type of fish commonly used in Vietnamese daily meals because of its delicious flavor and can be easily processed into many dishes.
The protein content in fish is twice as high as that of pork, the meat is soft, easily absorbed and digested. In autumn and winter, fish is a particularly suitable food to enjoy.
"Dishes made from perch are very familiar to Vietnamese people. However, many people still do not know the nutritional value as well as how to process perch into delicious dishes.
Braised perch in soy sauce
Ingredients: Tilapia, green onion, ginger, soy sauce, salt
Clean fish, slice ginger, chop green onions
Making:
- Clean the fish, use a knife to make two cuts on the back of the fish so that the fish can easily absorb the spices when cooking.
- Sliced ginger helps remove fishy smell.
- Wash and chop the green onions and set aside.
- Heat the pot, add a moderate amount of oil, add sliced ginger and stir-fry until fragrant. Sprinkle an appropriate amount of salt on the side of the oil pan and then add the prepared fish into the pan.
- When putting the fish in, remember not to flip it right away. Wait until the fish is floating in the pan, indicating that the fish is cooked. Once one side is fried, flip it over and continue frying until the fish is golden brown.
- After frying the fish, you do not need to take the fish out, but pour in an appropriate amount of water and soy sauce so that the water covers the fish.
- Cover the pot and simmer for 3 minutes, then open the lid. The fish is now cooked. Arrange on a plate, sprinkle green onions on top to decorate and add color and flavor to the dish.
This braised fish in soy sauce looks very attractive and is guaranteed to be delicious.
This braised fish in soy sauce looks very appealing and is guaranteed to be delicious. This fish has some bones so make sure to remove all the bones from the dish when eating.
This dish will surely be loved by your whole family, especially the children. Eating a lot of this type of fish will provide rich unsaturated fatty acids, good for brain development.
Crispy fried perch
Perhaps the most simple and plain dish is crispy fried perch dipped in fish sauce with garlic and chili. The way to make this dish is also quite simple and quick.
Clean the purchased tilapia, marinate with salt, then rinse with water and dry completely so that oil does not splatter when fried.
When frying fish, you need to pay attention to the heat to avoid sticking to the pan. Heat the pan over medium heat to heat it up and spread the heat evenly, then add cooking oil and heat it up.
Divide the perch into batches and spread them out evenly, leaving one side of the fish intact until golden brown, then flip and fry the other side.
If you want it crispier, you should fry it a second time. When the fish is fragrant and cooked, take it out and place it on a plate to enjoy with a bowl of sweet, sour, spicy, garlic and chili fish sauce. There is nothing more enjoyable than that.
Braised perch in clay pot Southern style
A rustic dish typical of the flood season that is loved by many people is braised tilapia in a clay pot.
Each fish has a rich flavor, mixed with thick braised water, fragrant with pepper, green onions and boiled vegetables will help you easily finish the whole pot of rice.
Southern-style braised fish with just the right amount of sweet, salty, spicy, and sour taste, and indispensable garlic, pepper, chili, and coconut water, will surely make you remember this flavor forever.
When braising fish, if you want to add water, it must be boiling water so the fish does not smell fishy.
According to folk experience in braising fish, you need to cook it twice to get a rich and thick, attractive braising sauce.
Green cabbage and perch soup
Green cabbage and perch soup is a great dish on cold winter days.
The pure white, soft and sweet tilapia meat on the green background of a bowl of soup with young, hot green vegetables will definitely help you dispel the early season cold.
When making this soup, the most important step is to prepare the tilapia. After cleaning the tilapia, boil it with a little ginger and crushed onion to make it fragrant and remove the fishy smell.
When the fish is cooked, take it out, soak it in water to cool, then gently remove the pelvic fin bones, back bones, and side fins, then marinate the fish meat with a little fish sauce, salt, seasoning powder, and pepper, then stir-fry it briefly to make it fragrant and help the fish pieces firmer.
Continue to simmer the bones and fish head until the water is sweet, then filter the water and boil. Next, add the green vegetables and cook until done, season to taste, then scoop out and enjoy hot.
Above are some tips for preparing some simple dishes from this fish. Hopefully the above information will help you build a reasonable and scientific nutritional supplement menu to ensure the health of the whole family.
(According to Sohu, longchau)
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