Healthy Steamer Meals: Quick, Easy, And Delicious Options

Steaming is a versatile and healthy cooking method that can be used to prepare a wide variety of dishes, from appetizers to main courses and even desserts. It is particularly popular for cooking vegetables, fish, shellfish, poultry, eggs, and rice. Steaming helps retain moisture and nutrients, making it a healthier alternative to boiling, baking, or roasting. It is also a quick and convenient way to cook, making it ideal for weeknight meals or simple suppers. With a steamer, you can create delicious and nutritious meals, such as steamed fish with vegetables, dumplings, or even a sweet dessert like a steamed pudding or cake.

Vegetables

Root vegetables, such as carrots, potatoes, fennel, and turnips, can all be cooked in a steamer. They take longer than other vegetables due to their density, but they retain more flavour and vitamins. Whole carrots will take around ten minutes, while a potato may take up to 30 minutes.

Broccoli, cauliflower, Brussels sprouts, and kale also respond extremely well to steaming. Some people think it gives them a sweeter taste. Cut the larger vegetables into smaller pieces and steam for around six minutes until crisp.

You can cut summer squash and pumpkins into cubes and cook them in the same way as root vegetables, or steam them whole. Steaming them whole saves a lot of prep work, as they are very difficult to chop. When they are cooked, you can scoop out the insides. Depending on the size of the pumpkin, steaming it whole could take up to an hour, so chopping it might be a better choice.

Steaming frozen vegetables is a great way to cook them without them becoming too mushy. They will take just a couple of minutes if they are in smaller bite-sized pieces.

To add flavour, you can add herbs and seasoning directly to the food or the steaming water.

Fish and shellfish

Steaming a Whole Fish

Firstly, you'll need to decide if you want to steam a whole fish or fillets. A whole fish offers a dramatic presentation and, as chef Sara Jenkins points out, you get to eat the cheeks, the most tender part. A whole steamed fish is also a key part of the Lunar New Year meal in China and Taiwan, representing family unity and prosperity. Aim for a fish between 1.5 and 2 pounds, such as porgy, trout, black bass, Boston mackerel, red snapper, rock fish, flounder, or striped bass.

Marinade

Before steaming, you can marinate the fish for around 30 minutes in a salty mixture. This could include soy sauce, chilli paste, sweet wine or sherry, rice vinegar, herbs (such as Thai basil, dill or cilantro), crushed chilli, honey, sliced or grated ginger and garlic, and a little lemon or orange juice. Make sure to keep the acid levels low and the marination time under an hour so that you don't "cook" the fish ceviche-style.

When marinating a whole fish, rinse it, season it with salt, then make 1/4-inch-deep slits on both sides of its body to allow the marinade to penetrate. You can also add aromatics to the belly cavity, such as sliced onion, citrus circles, rehydrated dried mushrooms, crushed lemongrass, chopped scallions, cilantro stems, ginger, garlic, or chilli.

Steaming

You can steam a whole fish in a bamboo steamer or an electric steamer. If using a bamboo steamer, fill a pot about halfway with water and place it on the stove on a high heat with a lid on. Once the water is boiling, place the fish on a heatproof plate and lay lemon, chilli, and ginger over it. Put the plate into the steamer basket, ensuring the bottom doesn't touch the water, and place the basket on top of the pot. Steam the fish for 8 to 10 minutes, or until it's opaque and cooked throughout.

If using an electric steamer, fill the base with water to the maximum fill line and place the drip tray on top. Season the fish with salt and pepper and make diagonal slashes across it before laying it in the steamer tray with ginger inside and on top. Cover the tray and steam for 8 to 9 minutes, or until the fish flakes easily.

Sauce

To make a sauce to go with your steamed fish, whisk together light soy sauce, rice wine, and water. Heat canola oil in a small pan and pour the hot oil and sauce over the aromatics on top of the fish before serving.

Steaming Fish Fillets

You can also steam fish fillets in a steamer. This is a good option if you want to steam a larger fish such as cod, halibut, salmon, or sole.

Marinade

As with a whole fish, you can marinate the fillets in a similar mixture for around 30 minutes. If you're in a rush, you can skip this step and just season the fish with salt first.

Steaming

To steam the fillets, place them on a heatproof plate with lemon, chilli, and ginger over them. Put the plate into a bamboo steamer basket and place it on top of a pot of boiling water. Steam for 8 to 10 minutes, or until the fish is cooked through.

Sauce

For a simple sauce to go with the fillets, dress them with olive oil, flaky salt, and a squeeze of lemon juice. Alternatively, make an herb salad with a variety of chopped herbs, olive oil, and lemon juice, and add in capers or halved olives.

Shellfish

While steaming fish is the more common option, you can also steam shellfish such as scallops. Simply follow a similar process to steaming fish fillets, steaming the scallops for a shorter time, around 4 to 8 minutes depending on their size.

Meat

Steaming is a moist heat cooking method that is considered gentle and healthy. It is a great way to cook meat as it helps retain moisture and nutrients. Here are some tips and recipes for steaming meat:

Tips for Steaming Meat

• Steaming meat is a straightforward process. Place your desired cut of meat in a steamer basket, add other ingredients such as vegetables and sauce, and set the timer according to the recommended cooking time for that particular type of meat.
• The cooking time will depend on the type and thickness of the meat. In general, meat can take around 3-10 minutes to steam, while poultry should reach an internal temperature of at least 160 degrees Fahrenheit.
• You can steam different types of meat, including chicken, pork, beef, and lamb. Tougher cuts of meat may not fare as well as tender cuts.
• For steaming, it is recommended to cut the meat into small and thin pieces. This helps ensure even cooking and allows you to cook other ingredients, such as rice, at the same time.
• You can add flavour to your meat by adding herbs, seasonings, or sauces directly to the meat or the steaming water.

Steamed Meat Recipes

• Steamed Pork Buns: A delicious and impressive dish, perfect for a dinner party.
• Steamed Fish with Ginger and Spring Onion: A healthy and flavourful dish, perfect for low-fat cooking.
• Thai-Style Steamed Fish: Serve this flavour-packed dish with Thai jasmine rice for a low-fat meal.
• Steamed Salmon and Veg Rice Bowl: A speedy and low-calorie supper, perfect for a weeknight meal.
• Steamed Trout with Mint and Dill Dressing: A nutritious dish packed with omega-3 fats, calcium, folate, fibre, vitamin C, and iron.

Rice and lentils

First, rinse the lentils and pick out any small stones or sticks. Then, add the lentils, water or vegetable stock, and any herbs or spices for flavouring. A standard ratio of 2 cups of water to 1 cup of lentils is recommended, and this will cook in around 40-45 minutes. You can use olive oil, bay leaves, and garlic cloves for flavouring, but avoid adding salt or acidic ingredients like lemon juice or tomatoes during the cooking process, as these can make the lentils tough and increase cooking time. Add these ingredients after the lentils are soft.

You can also cook rice in a steamer, and steaming is a healthier option than boiling as more nutrients are preserved. It is best to use a steamer with several layers and add each layer of food according to its cooking time.

Eggs

Steaming is a great way to cook eggs, as it makes them easier to peel and gives you more tender eggs. It's also a simple trick to make you feel like a real chef!

To steam eggs, you'll need a steamer basket and a medium-sized pot or large saucepan. Add about 1-2 inches of water to the pot, bring it to a boil, and insert the steamer basket. Carefully place the eggs in the basket, cover with a lid, and let them steam for 6-15 minutes, depending on your desired doneness. For a runny yolk, steam for 6-8 minutes, for a nearly set yolk, steam for 9-11 minutes, and for a fully cooked hard-boiled egg, steam for 13-15 minutes.

Once the eggs are done, it's important to immediately transfer them to an ice bath to prevent overcooking and to make them easier to peel. Let them rest in the ice water for a few minutes, then crack the eggs all over, roll them on the countertop, and run them under cold water to remove the shell.

You can use steamed eggs in a variety of ways, such as in an egg salad sandwich, tossed into a macaroni or potato salad, or added to a green salad. You can also smash an avocado on toast and top it with sliced steamed eggs, or simply smash the egg with a fork and drizzle it with hot sauce.

Frequently asked questions