White Fish and Long Beans
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 180.2
- Total Fat: 5.5 g
- Cholesterol: 0.2 mg
- Sodium: 522.7 mg
- Total Carbs: 12.2 g
- Dietary Fiber: 1.0 g
- Protein: 22.0 g
View full nutritional breakdown of White Fish and Long Beans calories by ingredient
Introduction
This can be made with any white fish, but we've found Tilapia to be the best. Not too flakey and great flavor. This can be made with any white fish, but we've found Tilapia to be the best. Not too flakey and great flavor.Number of Servings: 4
Ingredients
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Marinade
1 tsp vegetable oil
1 tsp cornstarch
1/8 tsp black pepper
1 pound firm white fish (tilapia, halibut are both good)
Sauce
1/3 cup chicken broth
2 tbsp oyster flavored sauce
1 tbsp Chinese rice wine or dry sherry
1 tsp sugar
1/2 pound green beans, cut 4 inches long
2 tsp vegetable oil
2 tsp minced ginger
2 tsp cornstarch dissolved in 1 tbsp water
Directions
To make the marinade, combine all ingredients in a bowl and mix well. Add the fish and stir to coat evenly. Set aside.
To make the sauce, combine all the ingredients in a small bowl and mix well. Set aside.
Pour water to a depth of 2 inches into a saucepan and bring to a boil over high heat. Add the beans and and cook until tender crisp, about three minutes. Drain.
Place a stir fry pan over high heat until hot. Add the oil, swirling to coat the sides.
Add ginger and cook, stirring, until fragrant, about thirty seconds.
Add fish and stir fry until it tuns opaque, about one and a half minutes. Add beans and sauce and bring to a boil.
Add cornstarch solution and cook, stirring, until the sauce boils and thickens, about 20 seconds.
Transfer to serving plate and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user MICHELLEBFT.
To make the sauce, combine all the ingredients in a small bowl and mix well. Set aside.
Pour water to a depth of 2 inches into a saucepan and bring to a boil over high heat. Add the beans and and cook until tender crisp, about three minutes. Drain.
Place a stir fry pan over high heat until hot. Add the oil, swirling to coat the sides.
Add ginger and cook, stirring, until fragrant, about thirty seconds.
Add fish and stir fry until it tuns opaque, about one and a half minutes. Add beans and sauce and bring to a boil.
Add cornstarch solution and cook, stirring, until the sauce boils and thickens, about 20 seconds.
Transfer to serving plate and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user MICHELLEBFT.
