Choose the right ingredients
To minimize calories for braised fish, choose low-fat fish such as tilapia, perch, mackerel or b study fish instead of fatty fish such as Basa or salmon. The fish should be cleaned, rinse with diluted salt water and ginger to remove the fishy smell.
Reduce processing oil and fat
Normally, when storing fish, many people use cooking oil to fry the fish or color the dishes. However, to reduce calories, you can limit oil or replace it with other methods:
Do not fry fish first: Instead of frying fish in oil, you can apply a direct storage method, helping fish retain its natural flavor and reduce fat.
Use water or fresh coconut water instead of oil: Coconut water brings natural sweetness without sugar, making the dish more delicious without increasing calories.
Fish sauce with natural spices
Surround the braised fish with fish sauce, pepper, minced onions and ginger to enhance the flavor without using too much sugar or powder. Some tips to help braised fish still have a beautiful color without coloring from the brand:
Use turmeric powder or pineapple juice to create natural color.
Use coconut water instead of sugar to create a light sweet taste.
How to store low-calorie fish
Place the pot on the stove, add a little minced onion and saute with a little water (rather than cooking oil).
Stack the fish in a pot, add fish sauce, pepper and coconut water or filtered water to cover the fish face.
Steep the fish in a small heat for 30-40 minutes to allow the fish to absorb the spices and stock water to gradually increase.
When almost finished, you can add fresh chili to enhance the flavor.
Notes when eating braised fish to avoid gaining weight
Eat braised fish with brown rice instead of white rice to increase fiber and help you feel full longer.
Combine with boiled vegetables or salads to balance nutrition.
Limit the use of too much salt to avoid staying hydrated.
With this preparation method, braised fish still retains its traditional delicious taste but is low in calories, helping people who are losing weight to enjoy it without worrying about affecting nutritional goals.
