에 대해 Agwijjim
Spicy braised monkfish with bean sprouts
How to Make Agwijjim (Traditional & Healthy Version)
Agwijjim (아귀찜), also known as braised monkfish, is a celebrated Korean seafood stew that showcases the bold flavors and textures found in Korea’s coastal cuisine. Originating from the southern coastal city of Masan, Agwijjim is made by braising fresh monkfish (agwi) with an aromatic blend of vegetables, spicy gochujang (Korean red chili paste), and a medley of savory seasonings. The result is a hearty, spicy, and slightly sweet dish with a unique texture thanks to the gelatinous monkfish. Traditionally enjoyed as a main course, Agwijjim is often served with a variety of banchan (side dishes), such as kimchi and pickled vegetables, which complement its robust flavors and balance the meal. This healthy version of Agwijjim uses less oil and focuses on steaming and braising to preserve the nutritional value of the monkfish and vegetables. The dish is protein-rich and loaded with vitamins from fresh bean sprouts, radish, and garlic. The spicy-sweet sauce infuses the fish with deep flavor without overwhelming its delicate taste. Agwijjim is not only a delicious way to experience authentic Korean cuisine, but also a great option for those seeking a satisfying, nutrient-dense meal. It is perfect for sharing with family and friends, following the communal dining traditions of Korea.
재료(A generous bowl of braised monkfish and vegetables, typical of a Korean main dish 기준)
- 400g Monkfish (agwi) (cleaned and cut into chunks)
- 200g Bean sprouts (kongnamul) (washed and trimmed)
- 100g Korean radish (mu) (cut into thin strips)
- 2 stalks Green onion (sliced)
- 4 cloves Garlic (minced)
- 2 tbsp Gochujang (Korean red chili paste)
- 1 tbsp Gochugaru (Korean chili flakes)
- 1.5 tbsp Soy sauce (preferably low sodium)
- 1 tbsp Mirin (optional for mild sweetness) - 선택 사항
- 1 tsp Sesame oil
- 1/2 tsp Black pepper
- 1 cup Water
조리 방법
- 1
Prepare the monkfish by thoroughly cleaning and cutting it into bite-sized pieces. Rinse bean sprouts and prepare the radish, green onion, and garlic as described.
5 minutes
Soak monkfish briefly in cold water with a little salt to remove any residual fishy odor.
- 2
In a large pot, lay a bed of bean sprouts and radish strips. Place the monkfish pieces on top, then scatter the minced garlic and sliced green onions over the fish.
3 minutes
Layering vegetables under the fish prevents sticking and adds flavor to the broth.
- 3
In a small bowl, mix gochujang, gochugaru, soy sauce, mirin (if using), sesame oil, and black pepper. Add a splash of water to make a smooth sauce.
2 minutes
Adjust the gochugaru for your preferred spice level.
- 4
Pour the sauce evenly over the monkfish and vegetables. Add 1 cup of water to the pot to help create steam and braising liquid.
1 minute
Distribute sauce well to coat all ingredients for even flavor.
이 음식이 건강한 이유
This Agwijjim recipe is a healthy choice because it uses low-fat seafood, plenty of fresh vegetables, and a light, flavorful sauce rather than heavy oils or creams. Steaming and braising help retain nutrients, while the generous use of vegetables increases fiber and micronutrient content. The dish is low in calories but filling, making it ideal for those watching their weight or seeking balanced nutrition.
Agwijjim is high in protein from monkfish, which is lean and low in saturated fat. The dish is also packed with vitamins and fiber thanks to bean sprouts, radish, and green onions. Monkfish is a good source of B-vitamins, selenium, and phosphorus. The minimal use of oil and absence of processed sugars make this a heart-healthy option. The inclusion of spicy gochujang and fermented banchan like kimchi adds beneficial probiotics and antioxidants, supporting digestive health.
팁
- 💡Tip 1: Fresh monkfish yields the best texture—ask your fishmonger for clean, boneless pieces.
- 💡Tip 2: For extra depth, add a few slices of fresh chili or a small handful of perilla leaves before serving.
- 💡Tip 3: Serve with a variety of banchan, especially fermented vegetables, to boost probiotics and round out the meal.
보관 및 제공
Store cooled leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop, adding a splash of water if the sauce has thickened.
가장 잘 어울리는 때: Lunch
영양 성분
| 영양소 | 100g당 |
|---|---|
| 에너지 | 95.0 kcal |
| 단백질 | 12.0 g |
| 탄수화물 | 5.0 g |
| 총 지방 | 3.0 g |
| 식이섬유 | 1.0 g |
