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Fish and Vegetable Stir-Fry

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  • 30 min prep time
  • 30 min total time
  • 12 ingredients
  • 4 servings
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Enjoy this hearty fish and vegetables stir-fry dinner recipe that's ready in just 30 minutes- serve over rice.

Ingredients

2/3
cup uncooked regular long-grain white rice
1 1/3
cups water
1/4
cup water
2
tablespoons lite soy sauce
2
teaspoons cornstarch
1/4
teaspoon ginger
1/8
to 1/4 teaspoon pepper
1/8
teaspoon crushed red pepper flakes
1
garlic clove, minced
1
lb. cod or haddock fillets, cut into 1 1/2-inch squares
2
tablespoons water
1
(1-lb.) pkg. frozen broccoli florets, carrots and water chestnuts

Steps

  • 1 Cook rice in 1 1/3 cups water as directed on package.
  • 2 Meanwhile, in small bowl, combine 1/4 cup water, soy sauce, cornstarch, ginger, pepper, red pepper flakes and garlic; blend well. Set aside.
  • 3 Spray large nonstick skillet or wok with nonstick cooking spray. Heat over high heat until hot. Add cod; cook and stir 2 to 4 minutes or until fish is opaque and flakes easily with fork. Remove from skillet; cover to keep warm.
  • 4 Remove skillet from heat; spray with nonstick cooking spray. Add 2 tablespoons water and frozen vegetables; cover and cook 6 to 7 minutes or until vegetables are crisp-tender.
  • 5 Stir cornstarch mixture until smooth. Add to skillet; cook and stir until thickened. Return fish to skillet; toss gently to heat thoroughly. Serve over rice.
  • 1 Cook rice in 1 1/3 cups water as directed on package.
  • 2 Meanwhile, in small bowl, combine 1/4 cup water, soy sauce, cornstarch, ginger, pepper, red pepper flakes and garlic; blend well. Set aside.
  • 3 Spray large nonstick skillet or wok with nonstick cooking spray. Heat over high heat until hot. Add cod; cook and stir 2 to 4 minutes or until fish is opaque and flakes easily with fork. Remove from skillet; cover to keep warm.
  • 4 Remove skillet from heat; spray with nonstick cooking spray. Add 2 tablespoons water and frozen vegetables; cover and cook 6 to 7 minutes or until vegetables are crisp-tender.
  • 5 Stir cornstarch mixture until smooth. Add to skillet; cook and stir until thickened. Return fish to skillet; toss gently to heat thoroughly. Serve over rice.
 

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
Calories from Fat
10
% Daily Value
Total Fat
1g
2%
Saturated Fat
0g
0%
Cholesterol
50mg
17%
Sodium
430mg
18%
Total Carbohydrate
31g
10%
Dietary Fiber
3g
12%
Sugars
3g
Protein
25g
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
30%
30%
Calcium
4%
4%
Iron
10%
10%
Exchanges:
1 1/2 Starch; 1 1/2 Other Carbohydrate; 1 Vegetable; 2 1/2 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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