Meals Matter

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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.

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.

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