Firm and fair: ling is just the thing for an absolute beginner

PUBLISHED : Tuesday, 28 February, 2012, 12:00am
UPDATED : Tuesday, 28 February, 2012, 12:00am


Ling - the largest member of the cod family, which grows to 2 metres long - is popular for its mild flavour, versatility and good value. The firm, white flesh stands up to all types of cooking - pan-frying, grilling or baking - making it simple to handle even for novice cooks.

This recipe from the Tsui Wah Restaurant chain involves salting and then poaching ling fillets for a few minutes, a healthy method that needs no oil. Each serving has 150 calories, six grams of fat, eight grams of carbohydrate and 18 grams of protein.

I'd hold the sea salt, though - at 747 mg of sodium per serving, there's room to cut back on the seasoning. Let the tomato puree and balsamic vinegar do their magic.

Sea-salted ling fillet with tomato puree and balsamic vinegar

Serves 2

160 grams ling fillet

1/2 tsp salt

2 tsp olive oil

1 1/2 tbsp minced garlic

3 pieces white shimeji mushroom

3 pieces fresh shiitake mushroom

2 asparagus spears, blanched

1 red capsicum, sliced into rings

1 yellow capsicum, sliced into rings

4 lettuce leaves

1/4 bowl fresh tomato puree

1 sprig mint

1 tbsp balsamic vinegar

Season fish fillets with sea salt and set aside.

Heat oil in a wok. Saute minced garlic, then add mushrooms and stir-fry until aromatic. Season with sea salt and place on a lettuce leaf on a plate.

Make another arrangement on the plate with a stalk of asparagus and a few rings of red and yellow capsicum over another lettuce leaf.

Repeat these arrangements on another plate.

Bring water to the boil, then reduce heat to low. Poach fish fillets for four minutes until cooked through. Transfer to the plates and pour the tomato puree over them.

Garnish with mint and serve with balsamic vinegar.

Recipe provided by the Health Department as part of its campaign. For more information, visit