Wednesday, 18 July 2012

Recipe - Steam Tuna Fillet With Crispy Soya Beans

The tuna fish is a rich source of the omega-3 fatty acids, essential for promoting a healthy heart. It is rich in vitamins B6 and B12 with small doses of  vitamins A and E. Tuna, as a protein has lots of minerals including large amounts of iron, magnesium, phosphorus, potassium and selenium. The selenium helps to flush the toxins out of the body. The flip side is that tuna is a deep sea fish and may have mercury which is bad for health. Eat in moderation.

The tuna has a oil- rich flavour and a flaky texture. The fillet has a light purple colour but it turns white when it is cooked.

I bought a 600 gram tuna from Fairprice Extra and they fillet the fish for me. The fillet has a line of small bones in the middle. I cut each fillet into 2 pieces, leaving out the bones in the middle and the skin. I discarded the bones but kept the skin. The skin is tough but when cooked, it is nice to eat.
blue fin tuna

The crispy soy beans need to be prepared before steaming the fish. For this tuna fillet I use a handful of soyabeans, about 40 grams.

Soak the soya beans in water for about an hour to soften them and use an electric chopper to coarsely cut them.

Put the chopped soya beans in small bowl, cover them in oil, about 1 to 2 tablespoon.
Microwave on high for about 3 minutes. Start with one minute and use increment of 30 seconds. This is to ensure they are not burnt. They should be golden brown and crispy with a flavour of its own.

More details in my earlier post on crispy soya beans:

The tuna fillets are marinated lightly with salted soya bean paste and steam in medium low heat for about 8 minutes. Spoon the crispy soya beans over the fillets and serve.

In this 5 minute video, the tuna steak is marinated with light soy and spices and pan fry. Looks nice

In this 6 minute video from Taiwan, the steamed cod fish fillet is topped with crispy soya beans and hot chilli paste. It seems that Taiwanese can buy the crispy soya beans off the shelf. The chef has to fry the beans again to make them crispy. The video is in mandarin but you should be able to understand how the dish is prepared.

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