Side Pannel
Fish and Vegetable Stir Fry
Fish and Vegetable Stir Fry
- Recipe Submitted by ADMIN on 09/26/2007
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
Directions
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.
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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