GRILLED FISH WITH GAI LAN AND MUSHROOM
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Restaurant-style grilled fish with Gai Lan and Shiitake Mushroom makes for an ideal dinner ready in under 30 minutes.
This succulent grilled fish recipe delicately paired with Gai Lan and mushroom in a saucy gravy could be your go-to-dinner idea. It is quick, easy, and loaded with nutrients. The best part is that just the Gai Lan and mushroom works equally well with plain white rice, so if you are a vegetarian, you are in for a treat! You could also pair it with steamed fish, seafood, pan-fried tofu, chicken, and beef.
WHAT IS GAI LAN?
Gai Lan or Chinese broccoli, sometimes dubbed Kai Lan or Gai Loong is the Cantonese name for a green leafy vegetable. It has big flat leaves with florets and thick stems. Gai Lan is very popular in Asian cuisine because of its unique texture. The stalk is crunchy and juicy like asparagus, and the leaves are large enough to soak up plenty of sauce once cooked.
It belongs to the same species as broccoli. Broccolini is a hybrid between broccoli and Gai Lan, which is why they look similar. Gai Lan may be blanched, steamed, lightly boiled, or stir-fried. Once cooked and tossed with a little oil, it turns glossy and juicy. The taste is slightly bitter yet sweet.
Gai Lan is rich in antioxidants, a great source of fiber and potassium.
WHAT IS SHIITAKE MUSHROOM?
Shiitake mushrooms are edible mushrooms native to East Asia. They are usually tan to dark brown, with caps that grow between 2 and 4 inches. Japan is the largest producer of this kind of mushrooms.
Shiitake mushrooms have a rich, earthy flavor and a distinct meaty taste.
They are rich in compounds that fight cancer, boost immunity, and support heart health.
ABOUT THE RECIPE
The recipe is all about the Gai Lan and the mushrooms. You could have them with plain rice. You could also pair them with chicken, fish, seafood, beef, or tofu, I mean whatever you like. The idea is to cook the protein separately, make a gravy with the veggies and, drizzle the protein with the sauce.
Honestly, this is the easiest recipe and the quickest hearty dinner that you can make. It is light on your stomach and can warm your soul on a cold winter night.
I would use any firm-fleshed white fish like cod, rockfish, tilapia, or halibut to name a few. The sauce mix has oyster sauce as the main ingredient. If you are looking for a vegetarian version, skip the fish. For a vegan version, use the hoisin sauce instead of oyster sauce.
INGREDIENTS
For this recipe, we will need the following:
- Firm-fleshed white fish fillet (optional, you can skip the fish and make it vegetarian).
- We will need salt, pepper, and garlic powder for seasoning the fish.
- We will also need some olive oil to grill or bake the fish.
- We will need Gai Lan and Shiitake mushrooms, chopped garlic, and chopped ginger. Here is how to prepare Gai Lan for making this dish.
- For the sauce mix, we will need oyster sauce, soy sauce, brown sugar, and cooking wine. Add salt if needed.
- For the slurry, we will need cornstarch.
- Also, we will need oil for cooking.
HOW TO MAKE IT?
Season the fish with salt, pepper, and garlic powder.
Brush olive oil on a grilling pan and grill each side of the fish fillets until there are sear marks on both sides. Keep aside on a serving plate.
Prepare the Gai Lan as instructed, separate the stems and the leaves.
In a small bowl, prepare the sauce mix combining all the ingredients.
In a skillet, heat some oil. Add the chopped garlic and ginger, fry for 2 minutes or until fragrant.
Add the Gai Lan stems and mushrooms. Fry for about 2 minutes.
Now, add the leaves, followed by the sauce mix. Stir fry for 1 to 2 minutes. The leaves should be wilted but still crunchy.
Meanwhile, prepare a slurry by mixing 1 tablespoon of cornstarch with 2 tablespoons of water in a small bowl.
Pour in the slurry. Stir to combine for another 1 to 2 minutes. This will thicken the gravy.
Pour the gravy on the grilled fish. Let it rest for 2-3 minutes so that all the flavors are incorporated into the fish.
Serve with steamed jasmine rice.
FREQUENTLY ASKED QUESTIONS
How to select Gai Lan at the store?
Always choose a bunch that has short stalks and brightly colored leaves. Smaller stalks are more tender. The flower buds should be tight and compact. Open buds are an indication of fibrous and bitter stems.
How to prepare Gai Lan before cooking?
Wash and drain Gai Lan thoroughly, water will result in a soggy texture which we do not want.
Trim 1 inch off the end of the stalks.
Separate leaves and stalks.
Cut the larger leaves into 2 or 3 bite-size pieces.
Cut the tender part of the stem into small pieces too.
Peel the woody part of the stem with a paring knife and cut it into small pieces.
Can Gai Lan be substituted with other leafy vegetables?
Although Gai Lan is the star of the recipe, you may substitute it with the following:
Baby bok choy
Yuchoysum
Napa cabbage
Mustard greens
Broccolini
The recipe will remain more or less the same, but the cooking time may vary depending on which one of the above you are using.
What kind of mushroom can I use instead of Shiitake?
I love the robust flavor and pungent aroma of Shiitake mushrooms. If you don't like them, brown mushrooms or Portobello mushrooms are good too.
How can I perfectly grill fish in a grill pan?
Heat the grill pan over medium-high heat for a few minutes. If the fish fillets have skin place them on the pan skin-side up. Let them grill for 1 minute so that there are sear marks. Rotate the fillets and cook for another minute.
Turn the fillets over carefully with the spatula. Cook the fillets on the second side until the flesh becomes completely opaque all the way through to the center. Thinner fillets may only need about 1 minute after turning, while thicker ones may need up to 5-6 minutes.
What can I do if the fish gets stuck to the pan while grilling?
If the fish fillets get stuck to the pan while grilling and don't easily release, drizzle some oil and then slide a broad spatula underneath them, sear for a few more seconds until you can remove them easily.
SERVING SUGGESTIONS
Fish with Gai Lan and mushrooms makes for a delicious and light dinner or lunch. Serve it with steamed jasmine rice for a complete meal.
STORAGE SUGGESTIONS
It is best to consume greens on the same day you prepare them because they tend to become soggy and lose their natural crunch when reheated after refrigeration.
Having said that, if you do have leftovers, I recommend storing the grilled fish and the veggies in separate airtight containers. When ready to eat heat them separately and then combine. This dish is not suited for freezing.
GRILLED FISH WITH GAI LAN AND MUSHROOM
Ingredients
- 1 lb white fish fillet
- 1 tsp ground black pepper
- 1 tsp garlic powder
- 1 tsp salt
- 1 tsp olive oil
- 1 lb Gai Lan (Chinese broccoli) 4 oz Shiitake mushroom
- 2 tbsp finely minced garlic
- 1 tbsp finely minced ginger
- 1 tbsp vegetable oil
- 2 tbsp soy sauce
- 1 tbsp oyster sauce
- 1 tbsp cooking wine
- 1 tsp brown sugar
- 1 tbsp cornstarch
- salt to taste
Instructions
- Season the fish with salt, pepper, and garlic powder.
- Brush olive oil on a grilling pan and grill each side of the fish fillets until there are sear marks on both sides. Keep aside on a serving plate. This should take about 2 minutes per side.
- Prepare the Gai Lan as instructed, separate the stems and the leaves.
- In a small bowl, prepare the sauce mix combining soy sauce, oyster sauce, cooking wine, and brown sugar. Add salt as needed.
- In a skillet, heat some oil. Add the chopped garlic and ginger, fry for 2 minutes or until fragrant.
- Add the Gai Lan stems and mushrooms. Fry for about 2 minutes.
- Now, add the leaves, followed by the sauce mix. Stir fry for 1 to 2 minutes. The leaves should be wilted but still crunchy.
- Meanwhile, prepare a slurry by mixing 1 tablespoon of cornstarch with 2 tablespoons of water in a small bowl.
- Pour in the slurry. Stir to combine for another 1 to 2 minutes. This will thicken the gravy.
- Pour the gravy on the grilled fish. Let it rest for 2-3 minutes so that all the flavors are incorporated into the fish.
- Serve with steamed jasmine rice.
Notes:
- Skip the fish for a vegetarian version of the recipe. It serves well as a side dish.
- Skip the fish and oyster sauce for a vegan version of the recipe.
Calories
201.76Fat (grams)
4.91Sat. Fat (grams)
0.59Carbs (grams)
9.25Fiber (grams)
1.74Net carbs
7.51Sugar (grams)
1.87Protein (grams)
29.00Sodium (milligrams)
1428.55Cholesterol (grams)
106.59
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