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| ▲ Photo by Bethany Carlson |
1 hairtail fish (Galchi)
¼ Radish
1 Potato
Sauce
2 tbsp soy sauce
¼ cup water
2 tbsp red pepper powder (add ¾ tbsp for less spicy)
1 tbsp sugar
1 tbsp minced garlic
½ onion
¼ cup green onion
1 tbsp minced ginger
1. Wash, scale and cut the fish into 4 - 5 cm
long pieces. This can be done by the merchant at the market.
2. Wash, peel and cut potatoes and radish
about 0.5 - 0.7 cm thick
Sauce
Add all ingredients for the sauce together and mix. Add more red pepper for spicier dish and more soy sauce for a saltier one.
Place radish and potatoes at the bottom of a large skillet. They will be used to steam the fish. Coat the fish with the sauce then put it on top of potatoes and radish in the skillet. Pour the rest of the sauce over the fish.
Cook on high until the mixture begins to boil then turn it to low, cover and simmer for 20 - 25 minutes. Check the mixture a few times scooping the sauce onto the fish.
Serves four.
Comment: This recipe was not easy. It dealt with a lot of estimation trying to get the sauce just right. However, after many alterations and experiments the dish was a success.
When braising the fish I had to add more water to the mixture because the water boiled off. Make sure you don’t add too much water or the sauce will be too watery.
Please be cautious as this fish has many small bones.
This recipe is excellent for people who are looking for a low-fat, low-calorie meal with a little heat (or a lot).
Hairtail fish, like most fish, is known for its high quality protein, low calories and low fat compared to other high-protein sources such as meat from animal sources. Also, the fat from fish is mainly polyunsaturated. Hairtail, along with other fish, is easily digestible because it has less connective tissue than red meat and poultry.
This recipe has many ingredients which not only contribute to a great flavor but also give it many health benefits. Let’s explore the health benefits of the red chili pepper.
The active substance in chili pepper, which gives it its hot and spicy flavor, is capsaicin and it is known to have many health benefits. Capsaicin is known for its antioxidant properties (1).
Antioxidants are known to play a key role in the prevention of cancer. Capsaicin also increases metabolism and is great for people who are trying to lose weight. In fact, many weight loss products contain capsaicin (2).
Other health benefits contributed by capsaicin are antimicrobial properties which promote healing and prevent infection (3).
Capsaicin lowers sugar levels in the blood and maintains insulin levels, making it ideal for type two diabetes (4). Capsaicin is also known to reduce inflammation in patients with arthritis (5).
1. Hervert-Hernández D, Sáyago-Ayerdi SG, Goñi I. Journal of Agric Food Chem. 2010 Mar 24;58(6):3399-406. Bioactive compounds of four hot pepper varieties (Capsicum annuum L.), antioxidant capacity, and intestinal bioaccessibility.
2. Effects of capsinoid ingestion on energy expenditure and lipid oxidation at rest and during exercise. Josse AR, Sherriffs SS, Holwerda AM, Andrews R, Staples AW, Phillips SM. Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, 1280 Main Street West, Hamilton, Ontario, L8S 4K1, Canada. phillis@mcmaster.ca.
3. The antimicrobial properties of chile peppers (Cap-sicum species) and their uses in Mayan medicine. Robert H. Cichewicz and Patrick A. Thorpe
4. http://pdfcast.org/pdf/pharmacokinetic-and-the-effect-of-capsaicin-in-capsicum-frutescens-on-decreasing-plasma-glucose-level
5. Life Sci. 1983 Apr 18;32(16):1827-34. Effects of capsaicin on inflammation and on the substance P content of nervous tissues in rats with adjuvant arthritis. Colpaert FC, Donnerer J, Lembeck F.
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Copyright ⓒ 2009 All materials on this site are protected under the Korean Copyright Law and may not be reproduced, distributed, transmitted, displayed, published
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