• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Fish and Vegetable Stir Fry

  • Recipe Submitted by on

Category: Low Fat, Seafood

 Ingredients List

  • 1/4 c -water
  • 2 tb Soy sauce -- lite
  • 2 ts Cornstarch
  • 1 Garlic clove -- minced
  • 1/4 ts Ginger
  • 1/8 ts Pepper -- or more if
  • Desired
  • 1/8 ts Red pepper flakes --
  • Crushed
  • 1 lb Cod or haddock fillets --
  • Cut into 1 1/2" squa
  • 2 tb -water
  • 2 c Mushrooms, fresh -- sliced
  • 1 c Broccoli florets
  • 1 c Red pepper chunks
  • 1 md Onion, cut into 16 wedges --
  • Separated
  • 2 c Rice -- hot cooked


In small bowl, combine 1/4 cup water, soy sauce, cornstarch, garlic,
ginger, pepper, and red pepper flakes. Spray nonstick skillet or wok with
nonstick cooking spray. Heat skillet over high heat until hot, about 1
minute. Add fish. Cook and stir 2-4 minutes or until fish flakes easily
with fork. Remove fish from skillet. Remove skillet from heat; spray with
nonstick cooking spray. Add 2 T. water, mushrooms, broccoli, red pepper and
onion; cook and stir 2-4 minutes or until crisp tender. Stir in cornstarch
mixture, stirring constantly until thickened. Return fish to skillet; toss
gently to heat. Serve over rice.

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