Fish and Vegitable Stir-Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Brown Rice, medium grain, 1 cup Water for the rice (follow instructions on box).25 cup waterKikkoman Lite Soy Sauce, 2 tbsp2 tsp cornstarchGinger, ground, .25 tspPepper, black, .25 tsp1/8 tsp red pepper flakeGarlic, 1 cloveTilapia filet, 16 oz1 lb of frozen mixed vegetable blend
Cook rice according to package instructions.
Meanwhile, in a small bowl, combine 1/4 cup water, soy sauce, corn starch, ginger, pepper, red pepper flakes, and garlic; blend well. Set aside.
Spray a large skillet or wok with nonstick cooking spray. Heat over high heat until hot. Add fish; cook and stir 2-4 minutes or until fish is opaque and flakes easily with fork. Remove from skillet; cover to keep warm.
Remove skillet from heat and spray with non-stick spray. Add 2 T water and frozen vegetables. Cover and cook 6-7 minutes or until tender crisp.
Stir cornstarch mixture until smooth. Add to skillet; cook and stir until thickened. Return fish to the skillet; toss gently to heat thoroughly. Serve over rice.
Number of Servings: 4
Recipe submitted by SparkPeople user .
Meanwhile, in a small bowl, combine 1/4 cup water, soy sauce, corn starch, ginger, pepper, red pepper flakes, and garlic; blend well. Set aside.
Spray a large skillet or wok with nonstick cooking spray. Heat over high heat until hot. Add fish; cook and stir 2-4 minutes or until fish is opaque and flakes easily with fork. Remove from skillet; cover to keep warm.
Remove skillet from heat and spray with non-stick spray. Add 2 T water and frozen vegetables. Cover and cook 6-7 minutes or until tender crisp.
Stir cornstarch mixture until smooth. Add to skillet; cook and stir until thickened. Return fish to the skillet; toss gently to heat thoroughly. Serve over rice.
Number of Servings: 4
Recipe submitted by SparkPeople user .
Nutritional Info Amount Per Serving
- Calories: 184.4
- Total Fat: 1.4 g
- Cholesterol: 55.0 mg
- Sodium: 353.2 mg
- Total Carbs: 16.4 g
- Dietary Fiber: 1.9 g
- Protein: 23.7 g
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