Healthy Wok Chinese Cookbook for Beginners Simple Chinese Wok Recipes for Stir-frying, Dim Sum, Steaming, and Other Restaurant Food Favorites (asian, ... rice, Pork beef lamb) by Chou, Lim (z-lib.org)

➢ 2/3 cup peas
➢ 1 cup pineapple, diced
➢ 1 scallion, chopped
➢ 2 eggs, beaten
➢ ¼ teaspoon salt
➢ ½ teaspoon Shaoxing wine
➢ 4 tablespoons vegetable oil
➢ 1 tablespoon fish sauce
➢ 1 tablespoon light soy sauce
➢ ½ teaspoon ground white pepper
➢ 1 ½ teaspoons sesame oil

How to prepare

1. Beat eggs with salt and wine in a bowl.

2. Pour this mixture into a greased wok and stir cook for 1 minute.

3. Sauté onion, carrot, peas, ham, and pineapple with oil in a cooking

pot for 7 minutes.

4. Stir in rest of the ingredients along with eggs, and rice.

5. Mix well and cook for 3 minutes.

6. Serve warm.

Preparation time: 10 minutes
Cooking time: 11 minutes
Total time: 21 minutes
Servings: 9

Nutritional Values

➢ Calories 479
➢ Total Fat 4.8 g
➢ Saturated Fat 1 g
➢ Cholesterol 45 mg
➢ Sodium 24 mg
➢ Total Carbs 58 g
➢ Sugar 2.3 g
➢ Fiber 4.5 g

➢ Protein 35 g

Pork Fried Rice

Ingredients

➢ 1 tablespoon hot water
➢ 1 teaspoon honey
➢ 1 teaspoon sesame oil
➢ 1 teaspoon Shaoxing wine
➢ 1 tablespoon soy sauce
➢ 1 teaspoon dark soy sauce
➢ ¼ teaspoon white pepper
➢ 5 cups cooked Jasmine rice
➢ 1 tablespoon oil
➢ 1 medium onion, diced

➢ 1 pound Chinese BBQ pork, cut into ½-inch chunks
➢ 1 teaspoon salt
➢ ½ cup bean sprouts
➢ 2 eggs, scrambled
➢ 2 scallions, chopped

How to prepare

1. Sauté onion, bean sprouts, and pork with oil in a Mandarin wok for 7

minutes.

2. Stir in rest of the ingredients along with eggs (except rice).
3. Mix well and cook for 5 minutes.
4. Stir in rice and mix gently.
5. Serve warm.

Preparation time: 10 minutes
Cooking time: 12 minutes
Total time: 22 minutes
Servings: 6

Nutritional Values

➢ Calories 449
➢ Total Fat 14.5 g
➢ Saturated Fat 8.1 g
➢ Cholesterol 56 mg
➢ Sodium 56 mg
➢ Total Carbs 30.6 g
➢ Sugar 0.3 g
➢ Fiber 0.2 g
➢ Protein 22.6 g

Fried Brown Rice

Ingredients

➢ 4 cups cooked brown rice
➢ 8 ounces beef, chicken, or pork, cut into ½-inch pieces
➢ 1 tablespoon water
➢ 1 ½ teaspoon dark mushroom soy sauce
➢ 1 teaspoon vegetable oil
➢ 1 teaspoon cornstarch
➢ ¼ teaspoon granulated sugar
➢ 1/8 teaspoon ground white pepper

➢ ½ teaspoon sesame oil
➢ 1 teaspoon dark soy sauce
➢ 1 tablespoon light soy sauce
➢ 3 tablespoons vegetable oil
➢ 2 eggs, beaten
➢ 1 medium onion, chopped
➢ ¾ cup carrots, chopped
➢ 1 tablespoon Shaoxing wine
➢ 1 cup frozen peas
➢ 1 scallion, chopped

How to prepare

1. Beat eggs with salt and wine in a bowl.
2. Pour this mixture into a greased wok and stir cook for 1 minute.

Transfer it to a plate.

3. Mix cornstarch with water, soy sauce, white pepper, and sesame oil

in a bowl.

4. Sauté onion, carrot, and peas with oil in a cooking pot for 5 minutes.
5. Stir in meat then sauté for 7 minutes.
6. Pour in prepared sauce and mix well.
7. Add cooked eggs, rice, wine, and scallions, then mix well to cook for

2 minutes.

8. Serve warm.

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Servings: 8

Nutritional Values

➢ Calories 388
➢ Total Fat 6 g
➢ Saturated Fat 1 g
➢ Cholesterol 72 mg

➢ Sodium 472 mg
➢ Total Carbs 25 g
➢ Fiber 1.6 g
➢ Sugar 2.3 g
➢ Protein 15.5 g

Chapter 7: Chicken and Duck

Braised Duck with Taro

Ingredients

➢ 4 pounds duck, cut into pieces
➢ 1 ½ pounds large taro
➢ ½ cup oil
➢ 1 small piece of rock sugar
➢ 5 ginger slices
➢ 8 garlic cloves, smashed
➢ 3 scallions, white and green parts separated
➢ ¼ cup Shaoxing wine

➢ 1 tablespoon oyster sauce
➢ 3 tablespoons light soy sauce
➢ 2 tablespoons dark soy sauce
➢ 2 cups water

How to prepare

1. Sauté ginger, garlic, and scallions with oil in a Mandarin wok.
2. Stir in wine, oyster sauce, soy sauce, water, sugar, and duck to the

wok.

3. Sear the duck for 3 minutes then pour in water.
4. Cover and cook the duck for 20 minutes on medium-low heat.
5. Stir in taro and cook for 7 minutes.
6. Serve warm.

Preparation time: 10 minutes
Cooking time: 37 minutes
Total time: 47 minutes
Servings: 8

Nutritional Values

➢ Calories 301
➢ Total Fat 12.2 g
➢ Saturated Fat 2.4 g
➢ Cholesterol 110 mg
➢ Total Carbs 15 g
➢ Fiber 0.9 g
➢ Sugar 1.4 g
➢ Sodium 276 mg
➢ Protein 28.8 g

Chicken Egg Foo Young

Ingredients

Pancakes
➢ 10 ounces chicken mince
➢ 1 tablespoon water
➢ 1 teaspoon soy sauce
➢ 2 teaspoons cornstarch
➢ 1 tablespoon peanut oil
➢ 1 medium onion, diced

➢ 2 cups mung bean sprouts, boiled
➢ 6 large eggs
➢ ¼ teaspoon sesame oil
➢ 1 scallion, chopped
➢ Sesame seeds

Gravy
➢ 1 tablespoon vegetable oil
➢ 1 tablespoon flour
➢ ½ teaspoon turmeric
➢ ½ teaspoon paprika
➢ 1/8 teaspoon garlic powder
➢ 1/8 teaspoon onion powder
➢ 3 cups chicken stock
➢ 2 teaspoons soy sauce
➢ 1 tablespoon oyster sauce
➢ ½ teaspoon sesame oil
➢ ¼ teaspoon white pepper
➢ ¼ cup cornstarch
➢ Salt, to taste
➢ ¼ cup chicken stock

How to prepare

1. Mix chicken cubes with 1 tablespoon water, 1 teaspoon cornstarch,

and 1 teaspoon soy sauce in a bowl. Cover and set it aside.

2. Prepare the sauce, add oil to a Mandarin wok, and stir in 1

tablespoon flour.

3. Stir and cook this mixture for 20 seconds, then stir in paprika,

turmeric, onion powder, and garlic powder.

4. Mix and cook for 15 seconds, then add chicken stock.

5. Cook this mixture to a simmer then add sesame oil, oyster sauce,

white pepper, and soy sauce.

6. Cook and mix this sauce for 30 seconds, then remove from the heat.

7. Add 1 tablespoon oil and chicken in a skillet until golden-brown.

8. Mix bean sprouts with onion, chicken, eggs, cornstarch, in a bowl.

9. Make medium-sized patties out of this mixture.

10. Set a skillet over medium heat and pour in sesame oil.

11. Sear the patties for 5 minutes per side until golden-brown.

12. Pour the prepared sauce on top of the patties.

13. Serve warm.

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 6

Nutritional Values

➢ Calories 349
➢ Total Fat 11.9 g
➢ Saturated Fat 1.7 g
➢ Cholesterol 78 mg
➢ Total Carbs 18 g
➢ Fiber 1.1 g
➢ Sugar 0.3 g
➢ Sodium 79 mg
➢ Protein 35 g

Chicken and Broccoli with Brown
Sauce

Ingredients

Chicken
➢ 12 ounces boneless skinless chicken breast
➢ 3 tablespoons water
➢ 1 tablespoon oyster sauce

➢ 1 teaspoon cornstarch
➢ 1 ½ teaspoon vegetable oil

For the Dish
➢ 2/3 cup chicken stock, warmed
➢ 1 ½ teaspoons sugar
➢ 1 ½ tablespoons soy sauce
➢ 2 teaspoons dark soy sauce
➢ 1 tablespoon oyster sauce
➢ 1 teaspoon sesame oil
➢ 1/8 teaspoon white pepper
➢ 4 cups broccoli florets
➢ 3 tablespoons vegetable oil
➢ 2 garlic cloves, minced
➢ ¼ teaspoon fresh ginger, grated
➢ 1 tablespoon Shaoxing wine
➢ 2 tablespoons cornstarch, whisked with 2 tablespoons water

How to prepare

1. Mix chicken with water, cornstarch, oyster sauce, and vegetable oil

in a bowl.

2. Prepare the sauce by mixing chicken stock with oyster sauce, soy

sauce, white pepper, and sesame oil in a bowl.

3. Boil broccoli in water for 1 minute, then drain.
4. Sauté chicken with 2 tablespoons vegetables in a Cantonese wok

until golden-brown. Transfer the chicken to a plate.

5. Sauté ginger and garlic with 1 tablespoon oil in a Cantonese wok

then add wine.

6. Stir in prepared sauce, chicken, and broccoli.
7. Mix well and cook for 15 seconds. Mix cornstarch with 2

tablespoons water.

8. Pour this slurry into the chicken and cook until mixture thickens.
9. Serve warm.

Preparation time: 10 minutes

Cooking time: 15 minutes

Total time: 25 minutes

Servings: 4

Nutritional Values

➢ Calories 448
➢ Total Fat 15.7 g
➢ Saturated Fat 2.7 g
➢ Cholesterol 75 mg
➢ Total Carbs 31 g
➢ Fiber 0 g
➢ Sugar 1.1 g
➢ Sodium 94 mg
➢ Protein 44.1 g

Cashew Chicken

Ingredients

Chicken Marinade
➢ 1 pound boneless chicken breast, cut into 1-inch pieces
➢ 3 tablespoons water
➢ 2 teaspoons oyster sauce
➢ 1 teaspoon canola oil

➢ 1 tablespoon cornstarch

Sauce
➢ 2 tablespoons light soy sauce
➢ 1 teaspoon dark soy sauce
➢ ½ teaspoon rice wine vinegar
➢ ½ cup chicken stock
➢ 1 teaspoon hoisin sauce
➢ ½ teaspoon sesame oil
➢ 1 ½ tablespoons honey
➢ 1/8 teaspoon ground white pepper

Dish
➢ 3 tablespoons canola oil
➢ 1 teaspoon ginger, grated
➢ 2 garlic cloves, minced
➢ ½ cup green bell pepper, chopped
➢ ½ cup water chestnuts, chopped
➢ ½ cup scallions, chopped
➢ 1 ½ tablespoons Shaoxing wine
➢ 1 cup unsalted cashews, roasted
➢ 2 tablespoons cornstarch, whisked with 2 tablespoons water

How to prepare

1. Mix water with cornstarch, oyster sauce, and oil in a bowl.
2. Stir in chicken and mix well to coat. Cover and marinate for 1 hour.
3. Mix the remaining sauce ingredients in a bowl and set it aside.
4. Sauté the chicken with 2 tablespoons oil in a skillet until golden-

brown and set it aside.

5. Sauté ginger, garlic, scallions, red pepper, and chestnuts in a

Cantonese wok for 5 seconds.

6. Stir in wine and cook for 10 seconds.
7. Pour the prepared the sauce and mix well.
8. Stir in cashews and cook for 5 minutes on a simmer.

9. Mix cornstarch with water in a bowl and pour into the sauce.

10. Cook until the sauce thickens and add chicken to the sauce.

11. Mix well and serve warm.

Preparation time: 10 minutes
Cooking time: 12 minutes
Total time: 22 minutes
Servings: 4

Nutritional Values

➢ Calories 327
➢ Total Fat 3.5 g
➢ Saturated Fat 0.5 g
➢ Cholesterol 162 mg
➢ Total Carbs 56 g
➢ Fiber 0.4 g
➢ Sugar 0.5 g
➢ Sodium 142 mg
➢ Protein 21.5 g

Peking Duck

Ingredients

Duck
➢ 4 boneless duck breasts
➢ ¼ teaspoon salt
➢ 1 teaspoon light soy sauce
➢ 1 teaspoon Shaoxing wine
➢ 1/8 teaspoon five spice powder

➢ 1 tablespoon oil

Fixings
➢ 1 cucumber, julienned
➢ ½ cup cantaloupe, julienned
➢ 2 scallions, julienned
➢ 3 garlic cloves, finely minced
➢ 3 tablespoons hoisin sauce

How to prepare

1. Mix wine, five-spice powder, soy sauce, and salt in a bowl.
2. Soak the duck breasts in the marinade for 20 minutes for marination.
3. Sear the marinated duck breast in a Mandarin wok greased with oil

over medium heat for 10 minutes per side until golden-brown.

4. Mix cucumber with cantaloupe, scallions, garlic, and hoisin sauce in

a bowl.

5. Serve the duck breast with cucumber mixture.
6. Enjoy.

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings : 4

Nutritional Values

➢ Calories 372
➢ Total Fat 11.1 g
➢ Saturated Fat 5.8 g
➢ Cholesterol 610 mg
➢ Total Carbs 19 g
➢ Fiber 0.2 g
➢ Sugar 0.2 g
➢ Sodium 749 mg
➢ Protein 63.5 g



Ginger Chicken

Ingredients

➢ 3 scallions, chopped
➢ 4 garlic cloves, cut in half
➢ 6 ginger slices, ¼-inch thick
➢ 1 tablespoon vegetable oil
➢ 24 ounces boneless chicken thighs, cut into chunks
➢ 3 shallots, cut into quarters

➢ ¼ cup Shaoxing wine
➢ 1 ½ cups chicken stock
➢ 1 teaspoon light brown sugar
➢ 2 tablespoons soy sauce
➢ 1 teaspoon dark soy sauce
➢ ¼ teaspoon white pepper
➢ 2 teaspoons oyster sauce
➢ 1 tablespoon cornstarch, mixed with 1 tablespoon water

How to prepare

1. Sauté garlic and ginger with oil in a Cantonese wok for 1 minute.
2. Stir in scallion, chicken thighs, and shallots, and cook for 5 minutes.
3. Add wine, chicken stock, brown sugar, soy sauce, white pepper, and

oyster sauce.

4. Mix, cover, and cook on medium-low heat until the chicken is

tender.

5. Whisk cornstarch with 1 tablespoon water in a small bowl.
6. Pour this slurry into the pan and cook for 2–3 minutes until the sauce

thickens.

7. Serve warm.

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 4

Nutritional Values

➢ Calories 345
➢ Total Fat 13.1 g
➢ Saturated Fat 9.1 g
➢ Cholesterol 96 mg
➢ Sodium 35 mg
➢ Total Carbs 44 g
➢ Sugar 1.2 g
➢ Fiber 1.5 g

➢ Protein 33.5 g

Baked White Pepper Chicken
Wings

Ingredients

➢ 3 pounds whole chicken wings
➢ 1–2 tablespoons white pepper powder
➢ 2 teaspoons salt
➢ 1 teaspoon Sichuan peppercorn powder

➢ 2 teaspoons vegetable oil
➢ ½ cup all-purpose flour
➢ ¼ cup cornstarch

How to prepare

1. Mix cornstarch with all-purpose flour, peppercorn powder, salt, and

white pepper powder in a bowl.

2. Toss in chicken wings to the flour mixture, then coat well.
3. Grease a wok vegetable oil and sear the chicken for 5 minutes on

medium heat.

4. Transfer the wings to the baking pan and bake them for 30–35

minutes in the oven at 475ºF.

5. Serve warm.

Preparation time: 10 minutes
Cooking time: 40 minutes
Total time: 50 minutes
Servings: 6

Nutritional Values

➢ Calories 295
➢ Total Fat 23.4 g
➢ Saturated Fat 11.7 g
➢ Cholesterol 135 mg
➢ Sodium 112 mg
➢ Total Carbs 25 g
➢ Sugar 12.5 g
➢ Fiber 1 g
➢ Protein 27.9 g

Cantonese Poached Chicken

Ingredients

Chicken
➢ 3 pounds whole chicken, cut into pieces
➢ 2 scallions, chopped
➢ 5 ginger slices, chopped

Sauce
➢ 3 tablespoons scallions, minced
➢ 2 tablespoons ginger, minced
➢ 3 tablespoons vegetable oil
➢ Salt, to taste

How to prepare

1. Add 18 cups of water to a large cooking pot and place the whole

chicken in the pot.

2. Set this pot over medium heat and add ginger and scallions.
3. Cook and boil the chicken for 40 minutes until chicken is tender.
4. Saute ginger with vegetable oil in a large wok.
5. Add chicken to the oil and cook for 5 minutes per side until golden.
6. Serve warm.

Preparation time: 10 minutes
Cooking time: 50 minutes
Total time: 60 minutes
Servings: 6

Nutritional Values

➢ Calories 307
➢ Total Fat 29 g
➢ Saturated Fat 14 g
➢ Cholesterol 111 mg
➢ Sodium 122 mg
➢ Total Carbs 27 g
➢ Sugar 1 g
➢ Fiber 3 g
➢ Protein 36 g

Chinese Braised Duck Legs

Ingredients

➢ 4 duck legs
➢ ¼ cup Shaoxing wine
➢ 2 cups chicken stock
➢ 2 tablespoons soy sauce
➢ 2 tablespoons oyster sauce
➢ ½ teaspoon sesame oil
➢ ¼ teaspoon white pepper
➢ 3 ginger slices
➢ 3 garlic cloves, sliced

➢ 12 scallions, cut into 2-inch pieces

How to prepare

1. Sauté ginger and garlic with sesame oil in a large wok for 1 minute.
2. Stir in chicken stock, wine, soy sauce, oyster sauce, and white

pepper.

3. Mix well and cook this mixture to a simmer.
4. Toss in duck legs, cover, and cook until the duck is tender.
5. Garnish with scallions.
6. Serve warm.

Preparation time: 10 minutes
Cooking time: 45 minutes
Total time: 55 minutes
Servings: 4

Nutritional Values

➢ Calories 267
➢ Total Fat 44.5 g
➢ Saturated Fat 17.4 g
➢ Cholesterol 153 mg
➢ Sodium 217 mg
➢ Total Carbs 18.4 g
➢ Sugar 2.3 g
➢ Fiber 1.3 g
➢ Protein 33.1 g

Chicken Chop Suey

Ingredients

Chicken and Marinade
➢ 12 ounces boneless chicken breast, sliced
➢ 3 tablespoons water
➢ 1 tablespoon oyster sauce
➢ 1 teaspoon Shaoxing wine

➢ 1 teaspoon vegetable oil
➢ 2 teaspoons cornstarch

Sauce
➢ 2/3 cup chicken stock
➢ ¼ teaspoon granulated sugar
➢ 1 ½ tablespoons soy sauce
➢ 1 teaspoon dark soy sauce
➢ 1 ½ tablespoons oyster sauce
➢ ½ teaspoon toasted sesame oil
➢ 1/8 teaspoon white pepper

For the Dish
➢ 3 tablespoons vegetable oil
➢ 2 garlic cloves, chopped
➢ 4 mushrooms, sliced
➢ ½ small carrot, sliced
➢ 2/3 cup celery, sliced
➢ 6 ounces bok choy, cut into 2-inch pieces
➢ 1 tablespoon Shaoxing wine
➢ ¾ cup mung bean sprouts
➢ 1 cup snow peas
➢ 1 ½ tablespoons cornstarch

How to prepare

1. Mix water, wine, and oyster sauce in a bowl, and soak the chicken

slices in this mixture.

2. Whisk 2 teaspoons cornstarch with 1 teaspoon oil in a bowl.
3. Mix the remaining sauce ingredients in a bowl.
4. Add 2 tablespoons vegetable oil in a Mandarin wok and sear the

chicken for 5–10 minutes until golden-brown.

5. Transfer the chicken slices to a plate and keep it aside.
6. Sauté garlic with oil in a Cantonese wok for several seconds, then

add carrots, mushrooms, and celery. Sauté for 30 seconds.

7. Stir in bok choy and Shaoxing wine, then mix well.

8. Pour in the prepared sauce and mix well, then cook to a simmer.

9. Stir in snow peas, bean sprouts, and chicken.

10. Mix cornstarch with 2 tablespoons water in a bowl and pour the

mixture into the chicken.

11. Cook this mixture until the sauce thickens.

12. Serve warm.

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 4

Nutritional Values

➢ Calories 331
➢ Total Fat 38.5 g
➢ Saturated Fat 19.2 g
➢ Cholesterol 141 mg
➢ Sodium 283 mg
➢ Total Carbs 22 g
➢ Sugar 3 g
➢ Fiber 1 g
➢ Protein 21 g

Chapter 8: Fish and Seafood
Sesame Panko Crab Cakes

Ingredients

Crab Cakes
➢ ¼ cup mayonnaise
➢ 2 scallions, chopped
➢ 2 eggs
➢ 1 tablespoon Dijon mustard

➢ 2 teaspoons Old Bay seasoning
➢ 2 teaspoons lime juice
➢ 1 pound lump crabmeat
➢ 1 ½ cups panko breadcrumbs
➢ 2 tablespoons toasted sesame seeds
➢ Salt and black pepper, to taste
➢ Oil, for cooking

Tartar Sauce
➢ ½ cup mayonnaise
➢ 2 tablespoons pickles, chopped
➢ 2 tablespoons red onion, chopped
➢ ¼ cup cilantro, chopped
➢ 1 tablespoon lime juice

How to prepare

1. Mix crabmeat with breadcrumbs, sesame seeds, salt, black pepper,

lime juice, Old Bay seasoning, mayonnaise, scallions, eggs, and

mustard in a bowl.

2. Make 8 equal-sized patties out of this mixture and refrigerate the

patties for 10 minutes.

3. Meanwhile, blend all ingredients for tartar sauce in a blender.
4. Sear the crab cakes in hot oil in a Mandarin wok over medium heat

until golden-brown.

5. Serve warm with tartar sauce.

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 8

Nutritional Values

➢ Calories 216
➢ Total Fat 10.9 g
➢ Saturated Fat 8.1 g

➢ Cholesterol 0 mg
➢ Sodium 8 mg
➢ Total Carbs 8.3 g
➢ Sugar 1.8 g
➢ Fiber 3.8 g
➢ Protein 26.4 g

Chinese Sweet and Sour Fish

Ingredients

Fish
➢ 12 ounces cod fillet, cut into cubes
➢ 3 cups canola oil, for frying
➢ ¾ cup all-purpose flour

➢ ¼ teaspoon baking powder
➢ 1 tablespoon cornstarch
➢ ½ teaspoon salt
➢ ⅛ teaspoon turmeric powder
➢ ⅛ teaspoon white pepper
➢ ¼ teaspoon sesame oil
➢ ⅔ cup cold seltzer or club soda

Sweet and Sour Sauce
➢ ¼ cup red onion, diced
➢ ¼ cup red bell peppers, diced
➢ ¼ cup green bell peppers, diced
➢ 1 tablespoon ketchup
➢ ¾ cup canned pineapple chunks
➢ ¾ cup pineapple juice
➢ 2 ½ tablespoons red wine vinegar
➢ ⅓ cup water
➢ ¼ teaspoon salt
➢ 2 tablespoons sugar
➢ 1 ½ tablespoons cornstarch

How to prepare

1. Mix cornstarch, flour, salt, turmeric, white pepper, sesame oil, club

soda, and baking powder in a bowl.

2. Dip the fillets in the soda-flour mixture to coat well.

3. Add 3 cups oil to a deep wok and heat to 350ºF. Deep fry the fish

fillets until golden-brown.

4. Transfer the fillets to a plate lined with paper towel then cover with a

foil sheet.

5. Sauté onion and peppers with oil in a cooking pan for 30 seconds.

6. Stir in ketchup and sauté for 20 seconds.

7. Stir in sugar, salt, vinegar, pineapple, and pineapple juices.

8. Cook this sauce for 2 minutes on a low simmer.

9. Stir in cornstarch then mix gently and cook until it makes a thick

sauce.

10. Pour this sauce over the fillets.

11. Serve warm.

Preparation time: 10 minutes
Cooking time: 25 minutes
Total time: 35 minutes
Servings: 4

Nutritional Values

➢ Calories 237
➢ Total Fat 22 g
➢ Saturated Fat 9 g
➢ Cholesterol 35 mg
➢ Sodium 118 mg
➢ Total Carbs 15 g
➢ Sugar 1 g
➢ Fiber 2 g
➢ Protein 34 g

Crispy Fried Flounder

Ingredients

➢ 1-1¼ pounds whole flounder, sole, or fluke
➢ 2 teaspoons Shaoxing wine
➢ ¾ teaspoon salt
➢ ½ teaspoon white pepper
➢ 3 tablespoons cornstarch
➢ ⅔ cup canola oil

Sauce
➢ 1 ½ tablespoons hot water
➢ ¼ teaspoon sugar
➢ 1 ½ tablespoons soy sauce
➢ 2 teaspoons Shaoxing wine
➢ 3 tablespoons oil
➢ 1 scallion, julienned
➢ 1 small handful cilantro, chopped

How to prepare

1. Mix hot water, sugar, soy sauce, wine, scallion, cilantro, and oil in a

saucepan.

2. Cook this mixture for 5 minutes with occasional stirring, then allow

the sauce to cool.

3. Mix cornstarch with white pepper, salt, and wine in a bowl.
4. Coat the flounder with the cornstarch mixture.
5. Heat oil in a deep wok for deep frying and deep fry the flounder until

golden-brown.

6. Transfer the flounder to a plate lined with a paper towel.
7. Pour the prepared sauce over the fillet.
8. Serve warm.

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 4

Nutritional Values

➢ Calories 390
➢ Total Fat 17.25 g
➢ Saturated Fat 7.1 g
➢ Cholesterol 20 mg
➢ Sodium 28 mg
➢ Total Carbs 5.5 g
➢ Sugar 2.8 g

➢ Fiber 3.8 g
➢ Protein 43 g

Shanghai Smoked Fish

Ingredients

Fish and Marinade
➢ 2 ½ pounds small buffalo carp, cut into ¾-inch-thick sections
➢ 4 tablespoons Shaoxing wine
➢ ½ teaspoon ground white pepper
➢ ½ teaspoon salt

➢ 3 teaspoons ginger, grated

Sauce
➢ 3 cups water
➢ 4 ginger slices
➢ 2-star anise
➢ 1 cinnamon stick
➢ 5 bay leaves
➢ 90 grams brown rock sugar
➢ ½ cup Shaoxing wine
➢ 1 tablespoon oyster sauce
➢ 5 tablespoons light soy sauce
➢ 1 ½ tablespoons dark soy sauce
➢ ½ teaspoon Chinese black vinegar
➢ 4 scallions
➢ ½ cup orange juice

How to prepare

1. Mix wine with white pepper, salt, and ginger in a shallow large bowl.
2. Add the fish fillets to the wine mixture and cover to marinate for 24

hours in the refrigerator.

3. Prepare the sauce, add water, ginger, star anise, cinnamon, bay

leaves, brown sugar, wine, soy sauce, black vinegar, scallions, and

orange juice in a saucepan.

4. Cook this mixture on medium heat until the sauce is reduced to half.
5. Strain the mixture and allow it to cool.
6. Meanwhile, remove the fish from the marinade, and set it aside.
7. Heat oil in a deep wok for deep frying and fry the fish until golden-

brown.

8. Transfer the fish to a plate lined with a paper towel.
9. Pour the prepared sauce on top.
10. Serve warm.

Preparation time: 10 minutes

Cooking time: 15 minutes

Total time: 25 minutes

Servings: 4

Nutritional Values

➢ Calories 421
➢ Total Fat 12.9 g
➢ Saturated Fat 5.1 g
➢ Cholesterol 17 mg
➢ Sodium 28 mg
➢ Total Carbs 28.1 g
➢ Sugar 1.8 g
➢ Fiber 0.4 g
➢ Protein 35.4 g

Ketchup Shrimp Stir-Fry

Ingredients

➢ 12 ounces large, shell-on headless shrimp
➢ 2 tablespoons vegetable oil
➢ 7 fresh ginger slices, cut ⅛-inch thick
➢ 1 garlic clove, sliced
➢ 2 scallions, chopped
➢ ¼ cup ketchup
➢ 1 teaspoon Worcestershire sauce
➢ ⅛ teaspoon white pepper

➢ ½ teaspoon sugar
➢ 2 tablespoons Shaoxing wine
➢ 1 tablespoon soy sauce

How to prepare

1. Mix ketchup, Worcestershire sauce, white pepper, sugar, wine, soy

sauce, scallions, garlic, and ginger in a cooking pan.

2. Cook the sauce for 5 minutes on medium heat, then remove it from

the heat.

3. Sauté shrimp with 1 tablespoon canola oil in a Cantonese wok until

they turn golden brown in color.

4. Pour in the sauce and toss gently to coat the shrimp.
5. Serve warm.

Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes
Servings: 8

Nutritional Values

➢ Calories 236
➢ Total Fat 21.5 g
➢ Saturated Fat 15.2 g
➢ Cholesterol 54 mg
➢ Sodium 21 mg
➢ Total Carbs 17.6 g
➢ Sugar 1.4 g
➢ Fiber 3.8 g
➢ Protein 44.3 g

Steamed Mussels

Ingredients

➢ 3 pounds mussels, debearded
➢ Sliced rustic bread
➢ 2 tablespoons olive oil
➢ 4 garlic cloves, chopped
➢ 2 sprigs fresh thyme
➢ ½ cup onion, chopped
➢ ¼ teaspoon salt
➢ ½ cup broth
➢ ¼ teaspoon sugar
➢ ⅓ cup dry white wine

➢ ¼ cup fresh parsley, chopped
➢ Black pepper

How to prepare

1. Sauté onion, with olive oil, garlic, and thyme in a Mandarin wok

until soft.

2. Stir in white wine, broth, black pepper, and mussels.
3. Reduce its heat to low, cover, and cook the mussels for 6–7 minutes.
4. Serve warm.

Preparation time: 10 minutes
Cooking time: 12 minutes
Total time: 22 minutes
Servings: 6

Nutritional Values

➢ Calories 367
➢ Total Fat 35.1 g
➢ Saturated Fat 10.1 g
➢ Cholesterol 12 mg
➢ Sodium 48 mg
➢ Total Carbs 19 g
➢ Sugar 3.8 g
➢ Fiber 2.1 g
➢ Protein 36.3 g

Hunan-Style Fish

Ingredients

➢ 1 ½ pounds fresh tilapia
➢ 16 ounces silken tofu
➢ ⅛ teaspoon salt
➢ 3 tablespoons canola oil
➢ 1 ½ tablespoons ginger, minced