Garlic Shoots and Black Wood Ear Fungus Stir-Fried Fish

Why people make this dish

This stir-fry brings together two ingredients long used in Chinese food therapy for heart and metabolic health. Garlic shoots — the young green stalks that grow before the garlic bulb matures — contain allicin-like compounds with strong antimicrobial properties and are associated in traditional use with protecting the liver, stimulating digestion, and supporting the immune system. Black wood ear fungus is sometimes called the “blood cleanser” in Chinese folk medicine, with a traditional reputation for nourishing the blood, supporting intestinal movement, and helping to prevent blood stagnation. Together with a good source of lean protein from the fish, this is a flavourful, practical dish for families watching their cardiovascular health.

A note on fish selection: Nourilo prefers not to use bottom-feeding fish such as catfish, grey mullet, or similar species, as they tend to accumulate heavier concentrations of heavy metals and pollutants. Firm white fish such as bream, snapper, grouper, or similar sea fish are preferable choices.

Method

1. Pat the fish pieces dry and marinate with white pepper, Shaoxing wine, and cornstarch for 10–15 minutes.
2. Soak the dried black fungus in cold water until fully expanded; drain and cut into thick strips.
3. Wash and cut the garlic shoots into sections. Cut the carrot into thin decorative slices.
4. Heat oil in a wok; gently fry the fish pieces until about 80% cooked, then remove and drain.
5. Leave a little oil in the wok; stir-fry the ginger until fragrant.
6. Add the garlic shoots, black fungus strips, carrot slices, and red chilli; stir-fry over high heat until fragrant.
7. Return the fish pieces to the wok; add a splash of Shaoxing wine, seasoning, and spring onion; toss gently until the fish is just cooked through.
8. Dish up immediately.

Nourilo’s Tips

This dish is rich in dietary fibre, which supports regular bowel movements and helps manage constipation. It suits the whole family and is especially practical as an everyday dish for those managing blood pressure or metabolic health. Lightly velveting the fish in oil (passing it through warm oil) before the final stir-fry gives the best texture, but blanching in hot water is a healthier alternative that also results in a pleasant, tender bite.