Contributed By: slangner
H.E.B. Cooking Connection
This is a very healthy, but very tasty dish!
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Total Preparation Time: Less than 15 minutes
Ingredients: Fish
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: Asian
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
Meal Type: Entree
Ingredients
1 to 1 1/2 pounds Fresh Steelhead Trout fillet
8 oz. Chinese egg noodles (or rice noodles)
Sea salt
Ground black pepper
Cooking spray
3/4 cup Chicken broth
1/4 cup Dark brown sugar
1/4 cup Balsamic vinegar
3 tbs. Soy sauce
2 tsp. Cornstarch
1/3 cup Chopped green onion
Preparation
Boil 3 quarts water in a 4-quart pot. Cook pasta according to package directions and drain.
Meanwhile, cut skin from trout. Cut trout into 4 portions. Season with salt and pepper.
Heat a 12 inch non-stick skillet over medium-high heat. Spray with non-stick cooking spray. Cook trout 3 to 5 minutes per side, depending on thickness. Remove skillet from heat.
While fish cooks, combine broth, sugar, vinegar, soy sauce and cornstarch in a 1-quart saucepan. Bring to a boil over medium-high heat and cook 1 minute; stir constantly.
Divide noodles evenly among 4 plates. Top with trout; spoon glaze over each portion. Sprinkle with green onion and serve immediately.
Cook's Notes
Nutrition Information
Calories: 515
;
Total Fat: 12 g
;
Saturated Fat: 2.5 g
;
Polyunsaturated Fat: 3 g
;
Carbohydrates: 60 g
;
Protein: 39 g
;
Vitamin A: 150 IU
;
Vitamin C: 5 mg
;
Calcium: 100 mg
;
Sodium: 1270 mg
;
Iron: 5 mg
;
Fiber: 2 g