Fish Recipes (Most Popular)
Long popular in take-out menus, this curried noodle dish is a sure hit and ready in a snap--provided you have the ingredients prepped before you start. The leftovers are good cold, as well. You'll find skinny rice noodles in the supermarket's ethnic food section.
Yield: 6 servings (serving size: 1 cup)
Ingredients
1 (6-ounce) package skinny rice noodles (py mai fun)
1/2 cup fat-free, less-sodium chicken broth
3 tablespoons low-sodium soy sauce
1 teaspoon sugar
1/2 teaspoon salt
Cooking spray
1 tablespoon peanut oil, divided
1 large egg, lightly beaten
1/2 cup red bell pepper strips
1 tablespoon grated peeled fresh ginger
1/4 teaspoon crushed red pepper
3 garlic cloves, minced
8 ounces skinless, boneless chicken breast, thinly sliced
1 tablespoon curry powder
8 ounces medium shrimp, peeled and deveined
1 cup (1-inch) slices green onions
Preparation
Cook rice noodles according to package directions, omitting salt and fat. Drain.
Combine broth, soy sauce, sugar, and salt; stir until sugar dissolves.
Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add 1 teaspoon oil. Add egg; stir-fry 30 seconds or until soft-scrambled, stirring constantly. Remove from pan. Wipe pan clean with a paper towel. Heat the remaining 2 teaspoons oil in pan over medium-high heat. Add bell pepper strips, ginger, crushed red pepper, and garlic; stir-fry 15 seconds. Add chicken, and stir-fry 2 minutes. Add curry and shrimp; stir-fry 2 minutes. Stir in noodles, broth mixture, and egg; cook 1 minute or until thoroughly heated. Sprinkle with green onions.
Nutritional Information
Calories:237 (17% from fat)
Fat:4.6g (sat 1g,mono 1.7g,poly 1.3g)
Protein:19.7g
Carbohydrate:27.8g
Cholesterol:115mg
Ir
on:2.2mg
Sodium:646mg
Calcium:53mg
I like using either Sole or Tilapi fillets, about 4 oz each. Nonfat, 1%, or2% milk can be used in place of the almond milk, but you have to add in the extra calories. This dish is tasty, & low cal. I make it for dinner one night & use leftovers to take for lunch. By my calculations, it is 228 cals for 1 serving, (1/4 of pan). Its the whole meal in 1 dish.
chopped tomatoes go in first,
then scallops
then the rest
2 mins in pressure cooker
This is the recipe I use for my etouffe. We eat it over white rice but you may have any rice you would like just add the calories from the rice to the meal. Your may eat it without rice.
A great way to get your fish in, while staying in Keto--super easy, all done on stove top.