Braised Monkfish in Soy Sauce

Braised Monkfish in Soy Sauce

Side Dish·Boiling·1 serving

Under 300kcalHigh Protein (15g+)Low Sodium
Healthy cooking tip

Instead of using red pepper paste sauce, it is seasoned with low-salt soy sauce and water mixed with natural seasoning. Reduced sodium intake.

Calories

100kcal

Carbs

1.15g

Protein

15.1g

Fat

0.76g

Sodium

119.3mg

Ingredients

Main

MonkfishShrimpWatercressGreen ChiliRed ChiliSeasoned Bean Sprouts, Bean SproutsSoy Sauce, SugarKelp WaterBraised Monkfish Seasoning, Chopped Onion

Others

Sesame OilSesameLow-sodium Soy SauceRice Wine (Cheongju)Chopped GingerChopped Garlic

Ingredients Monkfish(150g), Shrimp(20g), Watercress(15g), Green Chili(5g), Red Chili(5g) Seasoned Bean Sprouts, Bean Sprouts(30g), Sesame Oil(3g), Sesame(1g) Soy Sauce, Sugar(1g), Low-sodium Soy Sauce(3g), Rice Wine (Cheongju)(15g), Kelp Water(50g) Braised Monkfish Seasoning, Chopped Onion(50g), Chopped Ginger(5g), Chopped Garlic(10g)

Finding these ingredients in the US

Where do you buy the ingredients? Grocery guideMissing an ingredient? Substitutions

Nutrition Facts

Per 100g of main ingredients

Shrimp

  • Rich in protein (20g) — used to build and maintain muscle and body tissue
  • Rich in vitamin B3 (niacin) (2.7mg) — supports energy metabolism and skin health

Watercress

  • Rich in vitamin A (140μg) — supports normal vision and skin health
  • Rich in potassium (380mg) — helps balance sodium and supports muscle function

Green Chili

  • Rich in vitamin C (44mg) — acts as an antioxidant and helps you absorb iron
  • Rich in dietary fiber (4.4g) — can support digestion and help you feel full

Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.

Instructions

Follow the steps to see at a glance when and how each ingredient is used.

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STEP 01 / 06
17%
Braised Monkfish in Soy Sauce step 1🔍
STEP 01

Thinly fillet the monkfish.

🍳Active ingredients(1)
Monkfish(150g)🔪 Prep
⏱️ Waiting ingredients:Kelp Water, Low-sodium Soy Sauce, Rice Wine (Cheongju), Chopped Ginger, Chopped Garlic
Braised Monkfish in Soy Sauce step 2🔍
STEP 02

Chop the shrimp, stuff into the dried monkfish fillet, and tie with blanched watercress.

🍳Active ingredients(3)
Monkfish(150g)🥗 Toss & mix
🦐Shrimp(20g)🥗 Toss & mix
🌿Watercress(15g)💧 Blanch
⏱️ Waiting ingredients:Kelp Water, Low-sodium Soy Sauce, Rice Wine (Cheongju), Chopped Ginger, Chopped Garlic
Braised Monkfish in Soy Sauce step 3🔍
STEP 03

Add the soy sauce, monkfish, and monkfish stew seasoning to the pot and boil over low heat.

🍳Active ingredients(8)
Monkfish(150g)🍲 Boil
🍯Soy Sauce, Sugar(1g)🍲 Boil
🌿Kelp Water(50g)🍲 Boil
🧅Braised Monkfish Seasoning, Chopped Onion(50g)🍲 Boil
🍶Low-sodium Soy Sauce(3g)🍲 Boil
🍶Rice Wine (Cheongju)(15g)🍲 Boil
🫚Chopped Ginger(5g)🍲 Boil
🧄Chopped Garlic(10g)🍲 Boil
Braised Monkfish in Soy Sauce step 4🔍
STEP 04

Once the monkfish is cooked, diagonally slice chili on top and cook briefly more.

🍳Active ingredients(2)
🌶️Green Chili(5g)➕ Add in
🌶️Red Chili(5g)➕ Add in
Braised Monkfish in Soy Sauce step 5🔍
STEP 05

Blanch the bean sprouts in boiling water and toss with sesame oil and sesame.

🍳Active ingredients(3)
🥗Seasoned Bean Sprouts, Bean Sprouts(30g)💧 Blanch
🫒Sesame Oil(3g)🥗 Toss & mix
🌾Sesame(1g)🥗 Toss & mix
Braised Monkfish in Soy Sauce step 6🔍
STEP 06

Finish by serving the braised monkfish with seasoned bean sprouts.