Scrambled Eggs & Fish

Quick and healthy – lots of lean protein! Use the Monterey Bay Aquarium’s Seafood Watch site to find information on how to purchase the most sustainably caught or raised small-flake mild white fish available (bass, snapper, tilapia, etc. – avoid the large-flake, oily fish such as cod).

I posted this recipe earlier (see Stirfried Fish with Eggs), but have been working on it since and have tweaked it a bit for better results.

ingredients:

  • 4 eggs, preferably from pastured hens
  • 2 tsp Shaoxing cooking wine
  • 1/2 tsp sea salt
  • 1 inch piece of fresh ginger root, grated and juiced
  • 1 tsp cornstarch (rice, potato, tapioca flour will also work)
  • 4 oz white fish fillet, cut into bite-sized pieces
  • 3 T oil
  • 4 scallions, chopped

method:

  1.  Separate the eggs, yolks into 1 bowl, 3 whites into another, 1 white into a third.
  2. Whisk 1/2 of the wine and 1/2 of the salt into the egg yolks.
  3. Whisk 1/2 of the wine and 1/2 of the salt into the 3 egg whites.
  4. Whisk the ginger juice and cornstarch into the 1 egg white, then add the fish pieces and marinate 10-15 m. When ready to cook, drain off as much of the marinade as possible.
  5. Heat a wok over medium high heat, then add 1 T oil and heat just until it shimmers.
  6. Stirfry the fish just until cooked through 1-3 m, then remove to a plate.
  7. Heat 1 T oil, stirfry the egg whites quickly, then remove to the same plate.
  8. Heat 1 T oil, stirfry the egg yolks, then remove to the same plate.
  9. Return everything to the wok for a quick stir, add the scallion, adjust the seasoning and serve.

variation:

To make this dish even more quickly, simply separate out 1 egg white for the fish marinade. Scramble the remaining yolk and eggs together with the entire amount of salt and wine. Stirfry the fish as in steps 5-6, then stirfry the eggs together before returning the fish to the wok.

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