Post by JJ Judkins on Aug 26, 2012 16:11:27 GMT -6
Super Stir-Fry Fish Fillets
Ingredients
1 Tbsp. oyster sauce
1/2 tsp. low-sodium soy sauce
2 cloves garlic, minced
2 slices ginger, shredded
1 small red onion, sliced
2 (16 oz.) bags frozen mixed Asian vegetables* or fresh and inseason
1 tsp. coriander, ground (garnish)
1 lemon, halved
1 pound boneless fish fillets (tilapia or cod), cut into 2-inch by 1/2
inch strips
1 Tbsp. white wine
1 tsp. sesame oil
Salt and fresh ground black pepper, to taste
3 tsp. cornstarch, divided
2 Tbsp. canola oil, divided
1/2 cup reduced-sodium chicken broth
Directions
Drizzle lemon juice over fish strips. Prepare marinade by combining wine,
sesame oil, salt and pepper. Stir in 2 teaspoons cornstarch. Mix well then
place fish strips into mix and let marinate about 15 minutes.
Heat wok (or heavy saute pan) over high heat. Put one tablespoon oil in
wok and add fish strips and cook until lightly browned. Remove fish from wok.
Prepare the sauce in a small bowl by combing chicken broth, oyster sauce,
soy sauce and remaining cornstarch. Set aside.
Add remaining oil to wok. Add garlic, ginger and onion and cook until
browned. Add frozen vegetables and stir-fry until vegetables are tender crisp.
Add the sauce and stir quickly to thicken. Add fish to wok and mix
thoroughly, being careful not to cause the fish to break or crumble. Heat until
cooked through. Place on plates and sprinkle coriander over dish and serve.
Serves 4
Nutritional Information Per Serving:
270 calories
10 g total fat
1.5 g saturated fat
17 g carbohydrates
26 g protein
6 g dietary fiber
320 mg sodium
Source: Diabetic Gourmet
Have a good week!
~*~ Shar ~*~
Ingredients
1 Tbsp. oyster sauce
1/2 tsp. low-sodium soy sauce
2 cloves garlic, minced
2 slices ginger, shredded
1 small red onion, sliced
2 (16 oz.) bags frozen mixed Asian vegetables* or fresh and inseason
1 tsp. coriander, ground (garnish)
1 lemon, halved
1 pound boneless fish fillets (tilapia or cod), cut into 2-inch by 1/2
inch strips
1 Tbsp. white wine
1 tsp. sesame oil
Salt and fresh ground black pepper, to taste
3 tsp. cornstarch, divided
2 Tbsp. canola oil, divided
1/2 cup reduced-sodium chicken broth
Directions
Drizzle lemon juice over fish strips. Prepare marinade by combining wine,
sesame oil, salt and pepper. Stir in 2 teaspoons cornstarch. Mix well then
place fish strips into mix and let marinate about 15 minutes.
Heat wok (or heavy saute pan) over high heat. Put one tablespoon oil in
wok and add fish strips and cook until lightly browned. Remove fish from wok.
Prepare the sauce in a small bowl by combing chicken broth, oyster sauce,
soy sauce and remaining cornstarch. Set aside.
Add remaining oil to wok. Add garlic, ginger and onion and cook until
browned. Add frozen vegetables and stir-fry until vegetables are tender crisp.
Add the sauce and stir quickly to thicken. Add fish to wok and mix
thoroughly, being careful not to cause the fish to break or crumble. Heat until
cooked through. Place on plates and sprinkle coriander over dish and serve.
Serves 4
Nutritional Information Per Serving:
270 calories
10 g total fat
1.5 g saturated fat
17 g carbohydrates
26 g protein
6 g dietary fiber
320 mg sodium
Source: Diabetic Gourmet
Have a good week!
~*~ Shar ~*~
