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Fish and Vegetable Stir-Fry

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Pillsbury Kitchens
Updated Aug 26, 2010
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Enjoy this hearty fish and vegetables stir-fry dinner recipe that's ready in just 30 minutes- serve over rice.

Fish and Vegetable Stir-Fry

  • Prep Time 30 min
  • Total 30 min
  • Ingredients 12
  • Servings 4
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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

Instructions

  • Step 
    1
    Cook rice in 1 1/3 cups water as directed on package.
  • Step 
    2
    Meanwhile, in small bowl, combine 1/4 cup water, soy sauce, cornstarch, ginger, pepper, red pepper flakes and garlic; blend well. Set aside.
  • Step 
    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.
  • Step 
    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.
  • Step 
    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

230 Calories
1g Total Fat
25g Protein
31g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
230
Calories from Fat
10
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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