Frost's Descent · Dinner · Sensitive (Allergic)
Pan-fried fish fillet in sweetcorn sauce with broccoli
A wholesome home take on the cha chaan teng classic: fish pan-fried, not deep-fried, in a sauce of fresh blended corn — no milk, no tins.
- 25 min
- Serves 2
- Pan-fry
- Easy
NeutralStrengthens digestion & qiWhets the appetite
Why it suits you: Sensitive types react easily and do best with simple, low-allergen food. Tilapia is tender and easy to digest, corn strengthens the spleen and broccoli supports resistance — with no milk or tinned sauce, it protects digestion through the Frost's Descent change of season.
Method
Prep 10 min · Cook 15 min- 1Pat the fish dry, season both sides with a little salt and dust lightly with cornflour.
- 2Blend half the corn with the water until smooth. Cut the broccoli into florets and blanch for 2 minutes.
- 3Heat the oil in a non-stick pan and fry the fish over medium heat for 3–4 minutes on each side until golden and cooked through. Plate.
- 4Pour the blended corn and remaining kernels into the pan, bring to the boil, season with salt and thicken with a little cornflour mixed with water. Spoon over the fish and serve with the broccoli and rice.
Chef's tips
- Pat the fish completely dry and make sure the pan is hot before adding it, so it doesn't stick or break up.
The TCM view
Tilapia is sweet and neutral and builds spleen qi; sweetcorn is sweet and neutral, settling the middle, whetting the appetite and draining damp; broccoli is sweet and neutral and supports the spleen and stomach. Mild and gentle, with few additives — well suited to sensitive constitutions.
