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Thai-Style Steamed Chilean Seabass (Cod) Fish Steak

Steamed Chilean seabass (Cod) (Could be replace with threadfin, seabass /  barramundi, snapper, grouper, black cod and many other fishes) steak in Thai style is a delicious and nutritious dish that is perfect for postpartum recovery. This recipe incorporates Thai flavors while providing essential nutrients to support new mothers during their recovery period.

Ingredients:

  • 2 Chilean seabass steaks (about 200g each)
  • 3-4 slices of ginger
  • 2 cloves garlic (finely chopped)
  • 2 stalks of lemongrass (bruised and cut into 3-inch lengths)
  • 2-3 kaffir lime leaves (torn into pieces)
  • 1 small red chili (sliced thinly, optional for a mild spice)
  • 2 tablespoons lime juice
  • 2 tablespoons fish sauce
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1 tablespoon vegetable oil
  • Fresh coriander for garnish

Instructions:

  1. Prepare the Chilean Seabass:

    • Rinse the Chilean seabass steaks under cold water and pat dry with a paper towel.
    • Lightly salt the Chilean seabass steaks to enhance flavor.
  2. Prepare the Steamer:

    • Set up a steamer or a large pot with a steaming rack and bring water to a boil.
  3. Steam the Fish:

    • Place the lemongrass, ginger slices, and kaffir lime leaves on a heatproof plate.
    • Lay the Chilean seabass steaks on top of the aromatics.
    • Steam the fish over high heat for about 10-12 minutes, or until the flesh is opaque and flakes easily with a fork.
  4. Prepare the Sauce:

    • In a small pan, heat the vegetable oil over medium heat.
    • Add the chopped garlic and sliced chili (if using) and sauté until fragrant and golden brown.
    • Remove from heat and add lime juice, fish sauce, soy sauce, and sesame oil. Mix well.
  5. Finish and Serve:

    • Once the fish is cooked, carefully remove it from the steamer.
    • Pour the hot sauce over the steamed seabass steaks.
    • Garnish with fresh coriander and serve immediately.

Nutritional Value and Benefits of Ingredients:

Chilean Seabass:

  • High-Quality Protein: Essential for tissue repair and muscle recovery. Helps in the production of breast milk and rebuilding muscle strength postpartum.
  • Omega-3 Fatty Acids: Supports brain health, reduces inflammation, and promotes cardiovascular health.
  • Vitamins and Minerals: Rich in vitamin D (supports bone health and immune function), vitamin B12 (essential for nerve function and red blood cell formation), and selenium (an antioxidant that helps protect cells from damage).

Ginger:

  • Anti-inflammatory Properties: Helps reduce inflammation and pain, which is beneficial for postpartum recovery.
  • Aids Digestion: Eases gastrointestinal discomfort and improves digestion.
  • Boosts Immunity: Contains antioxidants that strengthen the immune system.

Garlic:

  • Antibacterial and Antiviral: Supports the immune system by fighting infections.
  • Heart Health: Helps lower blood pressure and cholesterol levels.

Lemongrass:

  • Digestive Aid: Helps relieve digestive issues and boosts appetite.
  • Antioxidant Properties: Contains compounds that help fight oxidative stress and reduce inflammation.

Kaffir Lime Leaves:

  • Aromatic and Medicinal: Helps with digestion and has antimicrobial properties.
  • Rich in Antioxidants: Protects cells from damage and supports overall health.

Chili (optional):

  • Capsaicin: Contains anti-inflammatory and pain-relieving properties. Can help boost metabolism.
  • Vitamin C: Supports immune function and skin health.

Coriander:

  • Vitamins and Minerals: Provides vitamin C, vitamin K, and iron, supporting immune function and blood health.
  • Digestive Aid: Can help alleviate digestive issues and improve appetite.

Lime Juice:

  • Vitamin C: Enhances immune function and aids in the absorption of iron.
  • Antioxidants: Protects cells from oxidative stress and supports overall health.

Fish Sauce and Soy Sauce:

  • Flavor Enhancers: These ingredients add depth of flavor to the dish without adding many calories.
  • Essential Nutrients: Provide small amounts of protein and minerals.

Health Benefits for Postpartum Recovery:

  1. Promotes Healing:

    • The high-quality protein in Chilean seabass aids in the repair of tissues and muscles, crucial for postpartum recovery.
  2. Boosts Immunity:

    • Ingredients like garlic, ginger, and chili strengthen the immune system, helping new mothers fend off infections and illnesses.
  3. Supports Lactation:

    • The nutrients in seabass, particularly omega-3 fatty acids and high-quality protein, can help in the production of high-quality breast milk.
  4. Improves Digestion:

    • Ginger, lemongrass, and kaffir lime leaves help alleviate common postpartum digestive issues such as gas and bloating, ensuring better nutrient absorption.
  5. Reduces Inflammation:

    • Omega-3 fatty acids in the fish and the anti-inflammatory properties of ginger and chili help reduce postpartum inflammation and pain.
  6. Provides Essential Nutrients:

    • The dish is packed with vitamins and minerals that support overall health and recovery, ensuring that both the mother and baby receive essential nutrients.

Thai-style steamed Chilean seabass steak is a delicious and nutritious option for postpartum mothers, offering a perfect balance of flavor and health benefits to support recovery and well-being. Check out DishTheFish Nourishing Confinement Pack

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