Composition, calorie content, useful properties, contraindications for fish sauce. How to choose a dressing and cook it yourself? Recipes and interesting facts.
Fish sauce is a traditional Asian dressing prepared from small fish after pre-fermentation in a special marinade. Most often made from anchovies. It has a very specific smell, in addition, it is very salty, and therefore it must be used in recipes with skill and care. The ingredient is actively used in the cooking of Southeast Asia, namely in the Philippines, Vietnam, Thailand. Of course, in Asia, it is sold at every turn, but in Russia it is quite problematic to buy fish sauce, you can find it either in specialized stores of Asian cuisine or in large supermarkets.
Composition and calorie content of fish sauce
Pictured fish sauce
The product has a low calorie content, and therefore it can be easily included in the diet, both classic and dietary.
The average calorie content of fish sauce is 40-80 kcal per 100 g, depending on the manufacturer. For example, in a gas station from the Aroy-D company there are 71 kcal, of which:
- Proteins - 10, 8 g;
- Fat - 0.1 g;
- Carbohydrates - 7 g.
The product is high in protein, which is definitely an advantage: usually, various dressings are primarily rich in fats, and this creates problems for those who want to eat non-bland food, but at the same time lose weight.
The fish sauce contains vitamins - it is especially rich in B vitamins, as well as a large group of minerals - potassium, calcium, magnesium, zinc, selenium, copper, manganese, iron, phosphorus and sodium. Special attention should be paid to sodium: the composition contains a lot of salt, and it is important to take this into account.
Particular attention should be paid to the fact that monosodium glutamate is present in the composition, however, it is not added synthetically, but is formed during the fermentation process.
Useful properties of fish sauce
Despite the presence of a large amount of salt in the fish sauce, it cannot be said that the product is not healthy. Do not forget that it is made from fish, which, in turn, is the most valuable component in the human diet. Separately, it should be noted that we are talking about small fish, and it has a short food chain and a short life span, and for this reason, it practically does not accumulate toxins.
This is why the benefits of fish sauce are obvious when consumed in moderation. Here are the most important beneficial effects:
- Normalization of metabolic processes … Due to the presence of B vitamins in the composition, it is possible to achieve an improvement in metabolism, since it is these vitamins that are primarily responsible for energy metabolism in the cell.
- Improving the functioning of the nervous system … Also, B vitamins have a positive effect on the work of the nervous system: they help the brain to work more efficiently, strengthen memory, tone up, invigorate, and lift the mood. In Asia, fish sauce is recommended to be eaten during periods of increased psychological and / or mental activity.
- Strengthening the bone skeleton, teeth, nails … Due to the content of a wide group of minerals, when adding dressing to dishes, you can count on a general strengthening effect for hard tissues.
- Muscle frame support … Since we are talking about a protein product, it helps to maintain the muscle frame, and therefore fits well into the athlete's diet. You can simply add fish sauce to any side dish and add value to your meal.
- Facilitating the process of losing weight … The Asian dressing contains practically no fat, which helps to make the diet of those who lose weight more interesting without increasing the calorie content.
The above useful properties of fish sauce are relevant only when it comes to a product prepared in the traditional way without various harmful additives.
Contraindications and harm of fish sauce
If you do not have health problems, you can season your dishes with an exotic dressing without any concern and get only benefits from it, of course, without forgetting about the measure.
However, when it comes to certain diseases, you always need to think twice before introducing fish sauce into the diet. If you are supposed to have a healing diet due to a disease of the digestive system or some other, the doctor is unlikely to allow you to diversify it with a salty dressing from Asia.
People who are prone to edema, as well as those with diseases of the cardiovascular system, especially with hypertension, should be especially attentive to the product. In this case, the amount of salt must be very strictly regulated.
Fish sauce can harm pregnant women, lactating women and children. And here it is no longer only or not so much salt as a large amount of monosodium glutamate, albeit not artificially added, but formed during the fermentation process. It is believed that this amino acid is bad for the nervous system of the child.
Very carefully you need to try the product for allergy sufferers, the likelihood of individual intolerance is high.
How to choose the right fish sauce?
If there is a specialty Asian food store in your city, head directly to that store to select a gas station. In it, you can not only buy a product, but also get a detailed story from a competent consultant about what fish sauce is eaten with and how to use it correctly. If there is no specialty store, you will have to be content with the assortment of a regular supermarket.
What you should pay attention to first of all:
- Colour … The liquid in the bottle must be of a deep brown or red-brown color, golden tints are acceptable. In this case, transparency is important, there should not be any turbidity in the bottle.
- Composition … There should be only three ingredients on the label - fish extract, salt and water, some natural spices may also be present. Anything that contains artificial additives, flavors, colors, etc., no doubt return to the shelf.
- Price … The price of fish sauce is determined by the quality and the manufacturer. In general, a very good product can be purchased at a price of 200 rubles for 250 ml. Approximately in this range, the sauce is sold by Aroy-D, a fairly well-known company on the Russian market, the composition is quite good, the only critical component is sugar, but little is added. The percentage of the composition looks like this: anchovy extract - 50% anchovy, 22% water, salt - 23%, sugar - 5%.
It is important, however, not only to choose the correct filling, but also to store it correctly. Although everything is quite simple here: the shelf life of fish sauce is very long, even at room temperature it does not deteriorate for a long time, the deterioration is prevented by a natural preservative - salt. On average, the shelf life is 2-4 years, it is better, of course, it will remain in the cold.
How to make fish sauce?
It is noteworthy that an unusual dressing was invented back in Ancient Greece, approximately in the IV-III centuries BC. Later, chefs in ancient Rome also used it. They called her "garum" at that time. The sauce was prepared as from small fish - anchovies, mackerel; and large - tuna, eel. Wine, honey, vinegar were used for pickling.
Today, the "capital" of salty refueling is Asia. Each region has its own signature recipe, although the classic scheme has not changed since the times of Ancient Greece: the fish is washed well, pressed into large barrels with marinade and left for several months for fermentation, then the liquid is filtered and remains "ripening" for several more weeks. allows you to slightly remove a strong specific odor.
It is noteworthy that, classically, barrels should mature in the sun, and therefore experienced tourists assure that the smell of the factory where fish sauce is prepared can be felt almost a kilometer away, and it can hardly be called pleasant, without embellishment it can be described as the smell of rotten fish. However, the ready-made dressing does not smell so pronounced, and when added to the dishes, only a great taste remains, while the "aroma" disappears.
The most important condition for the preparation of fish sauce is the freshness of the raw materials, nothing will work out of the anchovies that have been lying down, so the freshest fish is sent to the factories immediately after the catch. However, despite the classic recipe, some manufacturers experiment and make a dressing from dried fish.
As for wine, aging is important for Asian sauce, the most "elite" varieties must be infused for at least 9 months (some ferment for 1-2 years), low-grade ones are allowed to ripen three times less.
The taste of fish sauce in Asia is described as "umami", which means "pleasant taste" in Japanese. This term is used to describe the so-called "fifth taste": it refers to the taste of high-protein substances, which is created due to the presence of monosodium glutamate in the composition.
If we talk about the taste in a more familiar language, it is worth saying that it is a multifaceted mix of salty, spicy, bitter and sweet notes. It is noteworthy that it does not at all impart a fish flavor to dishes.
In addition, you need to understand that in the recipe of different manufacturers and different regions there is a certain specificity that affects the taste. For example, Thai fish sauce is known for being very salty and very pungent at the same time. It is always prepared from anchovies and served with lime juice and ground hot pepper. Vietnamese fish sauce is also made from anchovies, but it has a milder taste - less salty and not distinctly spicy. In Indonesia, shrimp is used to make the product, in the Philippines - patis fish, in Japan, most often - squid or sardines. All this, of course, is reflected in the final taste.
If it was not possible to find a natural composition, it is better not to buy the product at all, but to make the fish sauce yourself. In fact, there is nothing very complicated here, and by competently combining seasonings, you can get something very similar to the original at home.
How to make fish sauce at home:
- Rinse well and cut any sea fish (1 kg) - preferably small, of course - the same anchovies, for example. You need to carefully remove all the insides, and then rinse the fish thoroughly again.
- Cut each carcass into several pieces, you should get about 3 cm pieces, put them tightly in the jar, it is important to fill it almost to the top.
- Peel the garlic (3 cloves), grate the lemon zest on a fine grater (1/4 tsp).
- Put garlic cloves, zest on top of the fish, add salt (4 tsp), black pepper (1 tsp), bay leaf (2-3 leaves), pour water (400 ml), it is very desirable to add cucumber pickle (2 tablespoons).
- Close the jar tightly and leave to mature at room temperature for 4 days.
- Move the jar to the refrigerator for another month.
- After the time has elapsed, filter the resulting liquid - this is the sauce.
When you prepare a product, you, of course, have a question, but how to use fish sauce. In fact, it can be added to almost any dish, but do not be zealous, remember the contraindications.
Fish Sauce Recipes
Despite its specific aroma, fish sauce is widely used; in the Philippines, it is used instead of salt. Although versatile, it best complements typical Asian fish and seafood recipes. Ordinary rice flavored with a couple of drops of exotic dressing is also quite special. In Thailand, delicious soups are prepared with it.
Some interesting recipes with fish sauce:
- Asian pork … Beat the pork (500 g), cut into cubes, sprinkle with pepper (1 tsp). Chop shallots (3 pieces) and garlic (2 cloves) finely. Take a saucepan with a thick bottom, melt the sugar (1/3 cup), when it starts to spread, stirring constantly, bring it to the state of a liquid golden caramel. Pour in chicken stock (3/4 cup), fish dressing (1/3 cup). When all the sugar is dissolved, add the onion, garlic, simmer for 5 minutes. Add meat, bring sauce to a boil, reduce heat, cover and simmer for 1.5 hours. Serve with rice and green onions.
- Pad Thai with chicken … Cover the rice noodles (170 g) with water for 20 minutes. Combine fish sauce (30 ml), sugar (30 g), minced garlic (2 cloves), salt (pinch). Heat the oil in a wok, fry the chicken fillet (300 g) in thin strips over high heat, add the meat. Now fry the chopped red onion (100 g), garlic (2 cloves) in a wok for 3-5 minutes, add the noodles, return the chicken, pour in the prepared dressing and cook for a couple more minutes. Move aside the contents of the wok, break an egg (2 pieces), fry it, stirring constantly, and combine with the rest of the ingredients. Serve with green onions and peanuts to taste.
- Sweet rice … Cook rice separately (500 g). Heat sesame oil in a wok (50 ml), fry chopped garlic (12 cloves), add lemon juice (2 or more fruits), fish dressing (3 tablespoons), sushi vinegar (100 ml), sugar (50 g), shrimp (500 g). Simmer for 3-5 minutes, add rice (it is advisable not to cook it slightly), chopped arugula (100 g), cilantro (50 g), stir. Turn off the heat and close the lid, let the dish rise for 10-15 minutes.
- Tom yum soup … Heat chicken broth (2 L), add finely chopped ginger (30 g), lime leaves (4 pieces), cook for 5 minutes. Add the tomato yam pepper paste (100 g), cook for a couple more minutes. Pour in fish sauce (20 ml), coconut milk (200 ml), add sugar (50 g), chopped mushrooms (200 g), chili pepper (1 piece). Bring to a boil, add lemon juice (2 pieces), bring to a boil again, turn off the heat. Serve with chopped cilantro (50 g).
- Spicy salad with fish sauce … Cut carrots (100 g) and red onions (1 piece) into strips, canned mini-corn (100 g) in half lengthwise. Chili (2 pieces) cut into rings, be sure to remove the seeds, cut the tomatoes (400 g) into rings. Finely chop cilantro (40 g), parsley (40 g), mint (40 g). Prepare a dressing: combine fish sauce (40 ml), olive oil (40 ml), chili flakes (1 tsp), sugar (2 tsp), lime juice (2 or more). Combine all ingredients, add chopped iceberg lettuce (180 g), chopped cashews (60 g), add dressing.
See also Nantois Sauce Recipes.
Interesting facts about fish sauce
The exotic fish dressing has an incomparable taste; you can replace it in dishes only with soy sauce mixed with anchovy paste, but the taste, of course, will be far from the original.
In Asia, fish sauce is even added to sweet dishes: they, for example, are very fond of flavoring fruit salads, especially with papaya.
In Vietnam, a vegetarian analogue of the product is very popular, but, unfortunately, it is not prepared from algae, as one might think, but simply recreate the taste using various synthetic components, which means that the composition is extremely harmful.
Watch the video about fish sauce:
Dishes with fish sauce are always a sign of the original Asian flavor. In our country, it is difficult to find a gas station of proper quality, but you should not try another one. If you cannot find a product with a good composition in stores, it is better to prepare an analogue at home on your own. The sauce is versatile and can be used in any dish instead of salt, but before adding it to your diet, be sure to read the contraindications.
