Contributed By: chelseamarie
Adapted From Cooking Light 15 Minute Cookbook
Fish is such an easy, quick cooking food. I would say it is a perfect food for those on the run! If your family doesn't like it, try changing the cooking method, or complementary ingredients.
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Total Preparation Time: Less than 15 minutes
Ingredients: Fish
Actual Cooking Time: Less than 15 minutes
Number of Servings: 2
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Low Fat
Meal Type: Entree
Ingredients
Cooking spray
1 tsp Sesame oil
3 tablespoons Low sodium soy sauce
1 tsp Cornstarch
1/2 tsp Ground ginger
1/4 tsp Garlic powder
3 Green onions, cut into thin strips
2 Carrots, peeled and sliced
1 Red bell pepper, cut into thin strips
12 ounces Orange roughy fillets, cut into bite-sized pieces.
1 cup Hot cooked rice
Preparation
1. Put a reqular sized bag of quick-cooking rice on to cook before starting to prepare vegetables. It usually takes about 10 minutes.
2. Chop/ prepare vegetables.
3. Coat a wok or medium sized non-stick skillet with cooking spray, then add oil. Place over medium-high heat. White wok heats, combine soy sauce, cornstarch, ginger, and garlic powder. Stir well, and set aside.
4. Add vegetables to hot wok, and stir-fry 3 minutes or until crisp-tender.
5. Add fish and stir-fry 1 minute. Stir and add soy sauce mixture to wok.
6. Reduce heat to medium low, and cook 2 minutes, tossing often.
7. Serve immediately over hot cooked rice.
Cook's Notes
*The serving used in nutrient analysis for cooked rice was 1/2 cup.
Nutrition Information
Calories: 280
;
Total Fat: 3g
;
Carbohydrates: 30g
;
Protein: 30g
;
Calcium: 78mg
;
Sodium: 900mg
;
Iron: 1.9mg
;
Fiber: 4g