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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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