All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.

2014-09-02

Shiifuudo to daizu moyashi no kankoku mushi / haemul jjim / steamed seafood and soybean sprouts Korean style

This is a seafood dish, but with lots and lots and LOTS of soybean sprouts! Despite the red look, it is quite mild. Enjoy this medley of seafood and soybean sprouts together with distinctive greens in season! 



206 calories (1/4 of recipe); 27.0 g protein; 3.6 g fat; 14.3 g carbohydrate; 6.4 g net carbs; 363 mg sodium (when using shoyukoji made with 50% reduced-sodium soy sauce); 172 mg cholesterol; 7.9 g fiber


<Ingredients>

(Serves 4)

1-2 fillets white-flesh fish (235 g cod in photo)
4 shrimp (85 g in photo)
4 calamari (150 g in photo)
8 clams (142 g in photo)

Large bowlful daizu moyashi soybean sprouts (370 g cleaned in photo)
1 small onion (62 g in photo)
1 fresno pepper (28 g in photo)
2 serrano pepper (35 g in photo)
Handful seri water dropwort (54 g in photo)

Marinade for seafood
1/2 tbsp gochujang
1 tbsp + 1 tsp shoyukoji soy sauce rice malt
1/2 tbsp mirin
1/2 tbsp rice vinegar
1 1/2 tbsp coarse Korean pepper powder (flakes without seeds)
1 1/2 tbsp fine Korean pepper powder
1 clove ginger
1 clove garlic

Katakuriko potato starch (to clean shrimp; not in photo)
1 tsp oil (not in photo)


<Directions>
1.

Prepare marinade for seafood.
Grate garlic and ginger.

In a medium prep bowl, place grated garlic and ginger along with all other marinade ingredients, and mix well.



2.

Shell shrimp, clean with potato starch, and rinse well.

Clean calamari and cut bite size.
Cut fish into large chunks.
Put all seafood (other than clams) in marinade, and gently mix. 


3.

Cut onion lengthwise 1cm thick.
Seed and diagonally slice fresno and serrano peppers.
Chop seri.


4.

In a frying pan or shallow pan, heat oil, and saute shrimp shells on medium high heat.
When they turn pink, discard.

To the same pan, add onion, and saute until somewhat translucent. 

Add soybean sprouts, and stir (flip several times to mix with onion). 

5.

Place fish on top, cover, and steam for a few minutes. 

Gently turn.
Place remaining seafood and marinade on top, cover, and steam until clams open.  



6.

Gently turn, add fresno and serrano peppers and stem ends of seri, gently turn again, and cook for 1-2 minutes.




7.

Serve on a plate, and top with remaining seri.


<Notes>
  • This can be simply steamed or braised. I like to saute onion and soybean sprouts first to eliminate some of their moisture before steaming.
  • If the dish turns out to have a bit too much liquid, you can add potato starch + water mixture to thicken the broth (photo at right).
  • Any seafood works. Cutting it into smaller pieces (especially fish) is optional. If using fish that tends to crumble easily such as sole, cut it into a size that would fit in the marinating container. Fish and other seafood that does not easily crumble can be cut into smaller pieces with scissors before serving.
  • If seri is not available, try greens with distinctive taste or aroma, such as nira garlic chives, cress, arugula and green onions.
  • If shoyukoji is not available, use soy sauce. The sodium content above would be 420 mg when using 50% reduced-sodium soy sauce and 576 mg with regular soy sauce.
  • The above nutrition figures include all broth; if you are watching your sodium intake, try not to consume lots of broth.
  • The leftover broth can be saved for a key seasoning of soup, fried rice or noodles, and zosui rice, etc.
  • Gochujang is one of seasonings whose sodium content varies significantly. The product I use contains 360 mg sodium per 1 tbsp (18 g).
  • This dish is not very spicy, especially if you use mild gochugang. To make it spicier, add more Korean pepper powder (fine) or fresh hot peppers.


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