Braised Fish with Ginger and Spring Onion | IDDSI Level 6 Care Food Recipe

IDDSI Level 6 | 30 minutes | Medium

Ingredients (2 servings)

• 250g grass carp (belly portion) or cod fillet, skin removed and deboned
• 4 slices fresh ginger (lightly bruised)
• 3 spring onion white sections (cut into segments)
• 1 tsp low-sodium soy sauce
• 1/4 tsp sugar
• 1 tsp Shaoxing rice wine (optional)
• 4 tbsp water
• 1/2 tsp cornstarch + 1 tsp cold water (to thicken sauce)
• 1 tsp cooking oil
• A few drops sesame oil

Method

1. Rinse fish and pat dry with kitchen paper; carefully run your fingers along the flesh in both directions to confirm there are absolutely no remaining bones
2. Cut the fish into approximately 3cm portions to make it easier to separate with a fork after cooking
3. Heat a wok or pan over medium heat with oil; fry ginger slices and spring onion segments for about 1 minute until fragrant
4. Place fish pieces in the pan; do not disturb for about 1 minute until the bottom surface is set
5. Add soy sauce, sugar, Shaoxing wine and water; cover and braise over low heat for 12–15 minutes until the fish is completely cooked through and very tender
6. Uncover, add cornstarch slurry, and gently shake the pan to coat the fish evenly with the thickened sauce
7. Remove from heat, drizzle with sesame oil, and carefully transfer to a plate

Texture Test

Fork pressure test: Passes Level 6 — fish can be easily separated into portions using the side of a fork, with no knife required. After braising, the fish should separate into large, tender flakes that flatten completely under fork pressure. Ensure each piece served is no larger than 15×15mm (can be divided on the plate using a fork). Confirm no bones remain before serving.

Notes

Removing all bones is the most critical safety step. Fish bones are extremely dangerous for people with dysphagia. Cod fillet (naturally low in bones) or grass carp belly (thick and easier to debone) are recommended. Avoid fish with fine pin bones such as crucian carp. After cooking, run your fingers through the fish one final time to confirm it is bone-free. Spring onion segments must be fully softened; remove and discard any that remain tough or fibrous.

Storage

Best eaten immediately. If storing, remove spring onion segments and transfer fish with sauce to an airtight container; refrigerate for up to 1 day. Reheat by steaming over low heat — avoid the microwave, which can make fish rubbery.

Nutrition

Approximately 180 kcal and 25g protein per serving, rich in omega-3 fatty acids. Grass carp and cod are both excellent low-fat fish; omega-3 supports cardiovascular and brain health in elderly people. The thickened sauce keeps the fish moist and reduces the risk of the food sticking in the throat.