Quick Fix: Ginger Soy Stir-Fried Fish
A sweet and tangy sauce goes perfectly with the fish fillets in this quick stir-fried dinner. I added snow peas and red bell pepper along with microwaveable brown rice to complete this easy meal.
Here’s a tip for best stir-frying. Make sure your wok or skillet is hot and the oil sizzling before adding the ingredients. Once they are added let them sit for a few seconds. This gives the oil a chance to regain the heat after adding the cold ingredients.
HELPFUL HINTS:
Any type of fish fillet such as grouper, mahi mahi or snapper can be used instead of tilapia.
Four garlic cubes can be used instead of minced garlic.
Use the edge of a spoon for a quick way to peel ginger.
COUNTDOWN:
Prepare all ingredients.
Make rice and divide between two dinner plates.
Complete recipe.
SHOPPING LIST:
To buy: 1 package microwaveable brown rice to make 1 1/2-cups cooked, 3/4 pound tilapia or other white fish fillet, 1 container corn starch, 1 container no-salt-added chicken broth, 1 small bottle reduced-sodium soy sauce, 1 bottle sesame oil,1 container minced garlic, 1 piece fresh ginger, 1 bunch scallions, 1 package snow peas and 1 red bell pepper.
Staples: sugar, salt and black peppercorns.
Ginger Soy Stir-fried Fish
Recipe by Linda Gassenheimer
Microwave brown rice to make 1 1/2 cups cooked
3/4 pound tilapia or other white fish filet, cut to 2 inch pieces
1 1/2-tablespoons cornstarch, divided use
Salt and freshly ground black pepper
1/4 cup no-salt-added chicken broth
2 teaspoons reduced-sodium soy sauce
2 tablespoons sesame oil, divided use
2 teaspoons sugar
2 teaspoons minced garlic
2 tablespoons sliced ginger
2 scallions sliced
1 cup snow peas
1 cup sliced red bell pepper
Microwave brown rice according to package instructions. Measure 1 1/2-cups and save any remaining rice for another meal. Divide the rice in half and place on two dinner plates. Place 1 tablespoon cornstarch on a plate. Cut fish into 2-inch pieces and sprinkle with salt and pepper. Toss fish with cornstarch making sure all sides are coated. Set aside. Mix broth, soy sauce, 1 tablespoon sesame oil, sugar, minced garlic and remaining 1/2 tablespoon cornstarch together in a small bowl. Heat the remaining 1 tablespoons sesame oil in wok or large skillet. Add the ginger, half the scallions, snow peas and red bell pepper. Stir-fry for 1 minute. Add the fish and stir-fry 1 minute, making sure all sides of the fish touch the bottom of the pan. Pour in the sauce and cook for 1 minute. Remove from heat. Divide into two portions and spoon over the rice. Sprinkle with the remaining scallions.
Yield 2 servings.
Per serving: 535 calories (31 percent from fat), 18.2 g fat (3.7 g saturated, 7.1 g monounsaturated), 84 mg cholesterol, 41.1 g protein, 52.9 g carbohydrates, 4.9 g fiber, 280 mg sodium.
(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.)
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