Fish fillet with sweet corn sauce on rice
The cha chaan teng classic made at home: pan-seared fish under a corn and egg sauce. Cook it the night before for a lunchbox.
- 25 min
- Serves 2
- Boil
- Easy
Why it suits you: Qi Deficiency means tiring easily and weak digestion, and Qingming's damp 'returning south' weather adds to the heaviness. Soft fish and egg are easy to digest, while corn strengthens digestion and drains damp — nourishing without clogging, and ideal as a lunchbox.
Method
Prep 10 min · Cook 15 min- 1Pat the thawed fish dry with kitchen paper, cut into pieces and toss with a pinch of salt and half the cornflour.
- 2Heat the oil in a non-stick pan with the ginger. Fry the fish over medium heat for 2 minutes a side until golden and cooked through, then lay it on the rice.
- 3In the same pan, simmer the diced carrot in 100 ml water for 3 minutes, then add the creamed corn and bring to the boil.
- 4Thicken with the rest of the cornflour mixed with 2 tbsp water. Turn off the heat, pour in the beaten egg, stir gently into ribbons and spoon over the fish.
- 5Blanch the choy sum for 1 minute and add it alongside. For lunchboxes, cool and refrigerate; next day microwave on medium-high for 2–3 minutes until piping hot.
Cautions
- Canned creamed corn usually contains sugar. Watching your blood sugar? Blend plain corn kernels with a little water instead.
Chef's tips
- No sole? Tilapia or frozen cod fillets work too — always pat them dry so they don't break up in the pan.
The TCM view
Fish is sweet and neutral and builds qi and supports the spleen; corn is sweet and neutral, settles the stomach and drains damp; egg is sweet and neutral and nourishes blood; carrot is sweet and neutral and aids digestion. The plate is mild and balanced — it strengthens the spleen without heaviness and helps clear Qingming's damp.
