Dinner: Fresh fish feast (Hoe: 회)

http://www.maangchi.com/recipe/fresh-fish-meal Ingredients: Fresh fish, soybean paste, garlic, vinegar, sesame seeds, sesame oil, green onions, green chili peppers, hot pepper paste, honey, salt, wasabi powder, soy sauce, seaweed, flour, vegetable oil, lettuce, cucumber Directions: 1. Make fluffy rice! (see http://www.maangchi.com/recipe/rice) 2. Wash and drain lettuce and cucumber and set aside. 3. Cut the cucumber (and carrot, if you have some) into about 4 inch long pieces. 4. Slice limes (or lemons) and green chili peppers crosswise into pieces ¼ inch thick to use as garnish later and set aside. 5. Cut fresh raw fish into bite size pieces and place it on a serving plate. *tip: cut one motion in one direction. If you cut like a saw, the fish will break and the cut will be ragged instead of smooth and shiny. 6. Garnish with sliced lime, green chili peppers and sprinkle roasted sesame seeds on top. 7. Keep it in the refrigerator until ready to serve. Let's make 3 different kinds of delicious dipping sauce for hoe! Choose your favorite or make all 3 to compare the different tastes. 1. "Wasabi and soy sauce" Make the wasabi paste first by mixing 1 tbs wasabi powder and 2 ts water in a small bowl. Roll into a small ball and add 1/4 cup soy sauce before serving. 2. "Soybean paste based sauce (called chodoenjang or doenjang bangah in Korean)" Mix these ingredients well in a bowl: ¼ cup soybean paste, 2 tbs hot pepper paste, 3 cloves of minced garlic, 2 tbs worth chopped green chili pepper, 1 tbs honey, 1 ts roasted sesame seeds, 2 tbs vinegar, and 1 tbs sesame oil. 3. "Hot pepper paste based sauce (called chogochujang or chojang in Korean)" Mix these ingredients in a bowl: ¼ cup hot pepper paste, 2 cloves minced garlic, 2 tbs honey, 3 tbs vinegar, 1 chopped green onion, and ¼ ts salt. How to eat: Japanese stye: 1. Lightly roast the seaweed and cut into pieces about 3×4 inches in size. 2. Add soy sauce to the wasabi paste you made and mix it well. 3. Place some rice on a piece of roasted seaweed. Add some sliced raw fish and the mixture of wasabi soy sauce. 4. Wrap up the edges of the seaweed to make a packet. 5. Eat it in one bite. Korean style: 1. Place some sliced raw fish on a leaf of lettuce. 2. Add your favorite dipping sauce from either chojang or chodoenjang. You can add rice if you want. 3. Wrap up the edges of the lettuce leaf to make a packet. 4. Eat it in one bite. How to pan-fry fresh fish: 1. Clean a fish and remove the guts. Fillet both sides of the fish. 2. Slice the fillet into bite size pieces and sprinkle some salt on each piece. 3. Salt the head and bones. 4. Coat the fish, the fish head and bone lightly with flour. 5. In a heated pan add vegetable oil generously and fry it until golden brown and crispy.

This recipe includes superfoods such as:

Sesame Seeds, Lemon, Honey

Health benefits of Fresh fish feast (Hoe: 회)

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

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Instructions

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