Steamed Fish with Broccoli
Steamed Fish with Broccoli is a light, healthy dish where tender fish fillets are gently steamed alongside fresh broccoli florets, often seasoned with ginger, garlic, and a savory soy-based sauce. It is a popular home-style and restaurant dish in Chinese cuisine, particularly in Cantonese cooking, where steaming is prized for preserving the natural flavors and textures of the ingredients.
🍽️ Nutrition at a glance
This dish is high in protein from the fish and low in carbohydrates and fat, making it a lean and nutritious meal. It provides a good source of omega-3 fatty acids, vitamins C and K from the broccoli, and essential minerals like selenium and phosphorus, with a typical serving containing roughly 200-250 calories.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 9 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 450 mg |
| Vitamin C | 45 mg |
| Vitamin K | 90 mcg |
| Selenium | 38 mcg |
| Phosphorus | 320 mg |
| Potassium | 580 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Vitamin B12 | 2.8 mcg |
| Folate | 60 mcg |
Per 1 fillet with broccoli (about 200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, steaming is a cornerstone of Chinese culinary philosophy, believed to maintain the 'qi' or life energy of the food while keeping it light and digestible. Nutritionally, the combination of fish and broccoli creates a complete protein source with a powerful antioxidant boost, and the gentle cooking method helps retain more heat-sensitive nutrients compared to frying or boiling.
