You guys will not want to skip out on my Chinese Salt & Pepper Fish! It has a spicy kick to it, crispy and flavourful. Takes only 30 minutes to whip up and is perfect for dinner or leftovers!
This is a popular Chinese dish served at Asian restaurants and it pairs deliciously with some steamed white rice and saucy vegetables.
For this recipe, you’ll need certified sustainable cod filets with the MSC blue fish label, garlic, red chillies, ginger, spring onions, cane sugar, salt and pepper, dry sherry, avocado oil, egg and cornstarch.
I am teaming up with the Marine Stewardship Council (MSC) for this recipe! They have kindly sponsored it. As you know I’m a big supporter of clean oceans and healthy fish that is ideally caught in the wild in a manner that respects our oceans and that’s why I’m happy to be working with the MSC; they are a global non-profit organization that works to reverse overfishing, keep oceans healthy, and protect our last major food source that’s truly wild: seafood!
This month is #NutritionMonth and the MSC is highlighting how seafood is a healthy alternative to traditional land-based proteins – and by choosing MSC certified sustainable seafood, you’re making a choice that is good for you and the ocean too
Why should you purchase sustainable seafood?
MSC Blue Fish Label ensures that the seafood you are consuming is caught sustainably not damaging the oceans and other surrounding wildlife.
When you choose seafood with the @MSCbluefish label – this means it’s certified sustainable, wild and traceable to its source, so it’s good for the oceans, too. By purchasing products with this label, it is a direct vote for healthy oceans and it’s so easy to do!
It’s a small gesture but it has a huge impact on our ocean health. Just look for the #MSCbluefish label when shopping to make a certified wild, sustainable, and traceable choice! Know that your purchase is supporting a well-managed, sustainable fishery that works hard to conserve the marine environment
This way you can feel good about your seafood purchasing decisions. It’s #FeelGoodSeafood!
Did you know that fish is good for you?
The Seafood Nutrition Partnership recommends eating seafood at least two times a week. Why?
- Research shows that eating seafood at least twice per week reduces the risk of death from any health-related cause by 17 percent.
- Seafood includes vital nutrients needed for health and wellness at all ages, including protein, omega-3s, B vitamins, and minerals like iron and selenium. These nutrients are essential for strong bones, brain development, and healthy heart and immune systems.
What makes seafood a healthy protein choice?
- Seafood is an excellent protein source because of its versatility and ease of cooking. Fish and shellfish are lean sources of protein. The fats in fish are heart-healthy omega-3, which are anti-inflammatory and have many benefits.
- Fish is high-protein, low-fat food that provides a range of health benefits. Most white-fleshed fish are lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats.
- When it comes to fish with the highest levels of omega-3s, there’s salmon, mackerel, and swordfish, to name a few.
- According to the FDA, there is more vitamin B12 and vitamin D in seafood than any other type of food.
Where can you find MSC certified sustainable seafood in Canada?
• Loblaws (includes Real Canadian Superstore, Fortinos, Provigo)
• Whole Foods Market:
• No Frills & Zehrs
• Costco
• Walmart
• Sobeys
• McDonald’s
BRANDS TO LOOK FOR:
Frozen
President’s Choice
President’s Choice Black Label
Janes Fish
Kirkland
Aqua Star
Ocean Jewel
Compliments
Sensations
Findus
HouseCut
Olivia
Toppits
The Keg
Canned
Ocean’s
Gold Seal
President’s Choice
Raincoast Global
President’s Choice
Cloverleaf
Supplements
Nutra Sea
Pet
Petcurean
No Name
Simply Wild
Well I hope you consider the oceans when you make your next seafood purchase! And give this Chinese Salt & Pepper Fish a try!
I hope you also enjoy my recipe. If you do, please share this recipe with your family and friends! If you end up making the recipe and take a snapshot of it, tag me on Instagram @christieathome in your feed or stories so I can share your creation in my stories with credits to you!
Take care,
Christie
Disclaimer: Thank you so much to MSC for partnering with me on this recipe!
Related Recipes:
Baked Dill Fish Sticks
Fish n Chips Sheet Pan Meal
Sriracha Mayo Salmon
Chinese Salt & Pepper Fish
Ingredients
Main Ingredients
- 4 pieces
M SC certified cod filets sliced into bite size pieces - 6 garlic cloves minced
- 1 red chilli sliced
- 2 tsp ginger chopped
- 2 stalk spring onion chopped
- 1 tsp cane sugar
- 1.5 tbsp Dry Sherry Wine
- 1/3 cup Avocado oil for frying
- Salt and pepper to taste
Fish Marinade
- 2 tbsp Dry Sherry Wine
- 1 tsp salt
- 1 tsp pepper
- 1 egg
- 6 tbsp cornstarch
Instructions
- Pat fish dry and slice into bite size pieces.
- In a mixing bowl, mix together your marinade ingredients. Marinate fish in batter.
- In a pot with avocado oil set over high heat, shallow fry your battered fish until golden crispy brown, about 7 minutes. Remove fish from pot. Pour out the oil.
- In the same pot set over medium heat, saute ginger, garlic, red chilli, and sugar. Throw in battered fish. Pour Dry Sherry over top. Fry for 1 minute and serve. Season with salt and pepper to taste.
Looks delicious, Christie! We’re definitely trying to get more fish into our diets and this looks like a yummy way to do it! So crispy!!
This recipe sounds so tasty AND healthy! Can’t wait to try it.