Chinese · Authentic-ish Chinese
Fish Fragrant Aubergine
219 kcal a serving, against 663 for the traditional version. That is 444 kcal off, or 67%, with 15.5g of protein. Serves 4. 35 minutes.
What the traditional version is
Large batons of aubergine are deep-fried until meltingly soft, then stir-fried in a wok with fatty pork mince and a heavy amount of oil. The sauce relies on a massive dose of sugar, soy and black vinegar to create a sticky, glossy coating.
What changed, and what each change costs
600g of deep-fried aubergine and hot oil for raw aubergine roasted in a hot oven
Frying an aubergine turns it into a delicious grease trap. Roasting it dry on a baking tray still breaks down the tough fibrous flesh, but it leaves the heavy frying oil out of the equation entirely.
What it costs you. You lose that decadent, silky mouthfeel. Roasted aubergine holds its shape more stubbornly and feels distinctly lighter on the palate.
150g of fatty pork mince for 300g of firm tofu
Traditional recipes use a handful of minced pork purely for richness and background flavour. Swapping that out for a massive block of firm tofu turns a flimsy vegetable side dish into a protein-heavy main course.
What it costs you. Tofu lacks the savoury animal fat of pork shoulder. You end up with a clean canvas for the fiery sauce. The version that's a rich meat ragu is still out there and still better.
30g of sugar down to 15g
The classic sauce is heavily sweetened to balance the aggressive chilli and black vinegar. I cut the sugar by 50% so the ginger, garlic and spice can actually do their jobs properly.
What it costs you. The sauce is noticeably sharper and much less syrupy. It won't glaze the vegetables quite as thickly.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 663 | 219 |
| Protein | 9.3g | 15.5g |
| Fat | 62.2g | 10.7g |
| Saturated fat | 9.3g | 1.4g |
| Carbohydrate | 16.8g | 19.8g |
| Protein per 100 kcal | 1.4g | 7.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Chinese prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, soybeans, sulphites.
The method is in the book
This is the first time I genuinely prefer the dry roasted method over the deep-fried original. The classic dish is undeniably brilliant, but eating a massive bowl of oil-soaked aubergine leaves you feeling like a slug. This version is sharp, loud and fiery. The firm tofu soaks up the garlic and vinegar beautifully, giving you a serious amount of protein without the sluggish aftermath. It hits hard, tastes incredibly fresh, and leaves you feeling sharp.
The quantities and the method for this dish are in Authentic-ish Chinese, along with 55 more. Buy the paperback