Fish and Vegitable Stir-Fry

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Fish and Vegitable Stir-Fry calories by ingredient
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Adapted from a recipe printed in Pillsbury's One Dish Meals Cookbook (1999) Adapted from a recipe printed in Pillsbury's One Dish Meals Cookbook (1999)
Number of Servings: 4


    Brown Rice, medium grain, 1 cup
    Water for the rice (follow instructions on box)

    .25 cup water
    Kikkoman Lite Soy Sauce, 2 tbsp
    2 tsp cornstarch
    Ginger, ground, .25 tsp
    Pepper, black, .25 tsp
    1/8 tsp red pepper flake
    Garlic, 1 clove

    Tilapia filet, 16 oz
    1 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 KRISTINA75.

TAGS:  Fish | Dinner | Fish Dinner |

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