The caramelized fish in a clay pot (cá kho tộ) is a favorite dish among Vietnamese people. Its presence makes the meal incredibly appetizing. The following article will guide you on how to cook Vietnamese caramelized BASA fish in a clay pot, with simple and easy-to-find ingredients that are highly nutritious and beneficial for your health.
Caramelized fish in a clay pot is a signature dish of Vietnamese cuisine. The rich, sweet, tender, and flavorful fish, combined with the slight saltiness of fish sauce and the spiciness of chili, makes the dish more delicious. A pot of traditionally seasoned caramelized fish with an attractive color and delicious taste will make your meal more cozy. Refer to the recipe for Vietnamese caramelized fish in a clay pot shared in this article.
Health Benefits of Caramelized BASA Fish in a Clay Pot
The fish used for caramelizing in a clay pot is highly nutritious, containing a high-quality protein content of 78%, essential vitamins, minerals, and healthy fats. This dish is highly nutritious due to its numerous health benefits:
- Enhances cardiovascular health.
- Reduces the risk of vascular diseases such as arrhythmia and high cholesterol due to unsaturated fatty acids.
- Improves skin and hair health thanks to abundant vitamin D.
- Aids in weight loss, lowers cholesterol, creates a lasting feeling of fullness, reduces hunger, and prevents excessive energy intake.
- Effectively controls weight, prevents coronary heart disease, and atherosclerosis thanks to high omega-3 content, and promotes digestive activity in the body.
- Rich in minerals such as niacin, thiamin, and vitamin B12.
- Reduces the risk of allergies, asthma, and inflammation, and strengthens the immune system due to omega-3 and omega-6 fatty acids.
- Improves cardiovascular health for the elderly and those at risk of cardiovascular diseases or with a history of such conditions.
- Protects the eyes, significantly reducing the risk of vision-related diseases, especially in the elderly prone to macular degeneration.
- Improves sleep quality and relaxes the mind due to its high vitamin D content.
Ingredients Needed to Make Caramelized BASA Fish in a Clay Pot
Delicious caramelized fish requires fresh, smooth-skinned fish. Prepare the following ingredients:
- 1kg of fresh basa fish or catfish
- 1 coconut
- Tapioca starch or flour
- Vinegar, ginger wine, lemon
- Chili, garlic, scallions, minced shallots, dill
- Salt, fish sauce, pepper, sugar, cooking oil, soy sauce
- A thick-bottomed pot
Instructions for Cooking Vietnamese Caramelized BASA Fish in a Clay Pot
To make Vietnamese-style caramelized fish, you need to go through the preliminary preparation before starting to cook. Here’s how:
Fish Preparation:
- Scrape off the fins, gut the fish, remove the gills, and thoroughly clean the black membrane inside the fish’s belly.
- Use tapioca starch or flour to remove the slime from the fish’s body, then wipe it clean with a towel from head to tail.
- Rub salt, ginger wine, or lemon, and vinegar over the fish, inside and out, to thoroughly eliminate any fishy smell.
- Rinse with clean water.
- Use a knife to cut the fish into pieces about 5cm thick, then marinate the fish with 1 teaspoon of salt, 1 teaspoon of soy sauce, 1-3 teaspoons of sugar, ½ teaspoon of pepper, 1 tablespoon of cooking oil, 3 tablespoons of fish sauce, and chopped chili. Mix all the ingredients well and let it sit for about 1 hour for the fish to absorb the flavors.
Cooking Caramelized Fish
- Place a pan on the stove and pour in a little cooking oil. When the oil is hot, add minced garlic, shallots, and chili, and sauté until fragrant.
- Arrange the fish pieces in the pot and pour in the marinating sauce.
- Add a mixture of fish sauce, soy sauce, and coconut water, then cover the pot with a lid to cook.
- Cook the fish over medium heat until it boils, then reduce to a simmer and continue cooking for 1 hour.
- Adjust the seasoning to taste, and cook until the liquid reduces to a thick sauce. Turn off the heat and add scallions and dill on top.
Final Dish
The finished Vietnamese caramelized fish in a clay pot has an attractive dark golden color and a distinctive, enticing aroma. Once you smell it, you’ll surely want to taste it right away. Caramelized BASA fish pairs perfectly with hot rice, as the sweet and salty flavors combined with the spicy chili will make you want to eat more.
Does Eating Caramelized Fish in a Clay Pot Cause Weight Gain?
Each type of fish contains a different source of nutrients. This makes many people wonder whether they should include fish in their family’s daily diet. They worry that eating fish might cause uncontrollable weight gain. However, this is not entirely true because the nutrients in fish have been scientifically proven to be very essential for human health. In fact, the fat content in fish is not high, and most of it is beneficial fat. Therefore, you can confidently enjoy caramelized fish in a clay pot to diversify your meals and provide nutrition for your body.
According to research, every 100g of caramelized fish in a clay pot contains about 120 calories, with a low fat content. Each person needs 2500 calories daily to maintain their body’s vital functions. Therefore, even if you eat caramelized fish, it will not exceed the necessary energy intake and thus will not cause weight gain.
Moreover, caramelized fish is a food rich in protein, low in calories, and low in fat. Eating caramelized fish daily does not lead to weight gain or obesity. Additionally, the abundant vitamins A, B, C, and D in fish help stimulate the body’s metabolism, thereby preventing the accumulation of excess fat. It can be concluded that eating caramelized fish in a clay pot properly will not cause weight gain but instead support effective weight control.
I hope these insights have provided you with the best recipe for cooking caramelized BASA fish in a clay pot. This guide is simple enough for anyone to follow at home and succeed on their first try. Visit Foodvietnamese.com daily for more delicious recipes!
