Fish and Vegetable Stir-Fry

Enjoy this hearty fish and vegetables stir-fry dinner recipe that's ready in just 30 minutes- serve over rice.

  • prep time 30 min
  • total time 30 min
  • ingredients 12
  • servings 4

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
  • 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
    1%
    (Saturated Fat
    0g,
    0%
    ),
    Cholesterol
    50mg
    50%;
    Sodium
    430mg
    430%;
    Total Carbohydrate
    31g
    31%
    (Dietary Fiber
    3g
    3%
      Sugars
    3g
    3%
    ),
    Protein
    25g
    25%
    ;
    % Daily Value*:
    Vitamin A
    60%;
    Vitamin C
    30%;
    Calcium
    4%;
    Iron
    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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