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: Bro Niu 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.

Who it suits / who should be cautious

• Suitable for most adults, including the elderly and those with elevated blood pressure, blood lipids, or blood sugar
• Also suitable for those with constipation, as the combination of black fungus and garlic shoots provides good dietary fibre
• Particularly well-suited to women who tend to feel cold in their hands and feet

Why these ingredients (the food-therapy logic)

• Garlic shoots (suan xin, 蒜芯): Rich in allicin-type compounds; in Chinese food therapy, traditionally associated with antibacterial activity, warming the stomach, and supporting qi circulation
• Black wood ear fungus (hei mu er, 黑木耳 / Auricularia auricula-judae): Widely used in Chinese cooking for its blood-nourishing, anti-stasis, and laxative properties; associated in traditional food therapy with supporting healthy blood viscosity and preventing clotting
• White fish (yu, 鱼): Lean, high-quality protein; lighter and more easily digested than red meat, and associated in traditional thinking with supporting the spleen

Ingredients (2–3 servings)

Ingredient	Amount	Notes
Firm white fish fillet	~225 g	Thaw if frozen; pat dry; cut into pieces
Garlic shoots	~225 g (6 liang)	Wash and cut into sections
Dried black wood ear fungus	1 piece	Soak in cold water until fully expanded; cut into thick strips
Carrot	1 small piece	Cut into decorative flower shapes or thin slices
Red chilli, sliced	a small amount	Optional
Ginger, julienned	a few pieces
Spring onion, chopped	a small amount	Added at the end
White pepper	a pinch	For marinade
Shaoxing rice wine	1 teaspoon	For marinade
Cornstarch	1 teaspoon	For marinade
Salt and seasoning	to taste

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.

Bro Niu’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.

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Published February 12, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.