Ginger Soy Stir-Fried Fish

Ginger Soy Stir-fried Fish. Linda Gassenheimer/TNS

By Linda Gassenheimer From Tribune News Service

A sweet and tangy sauce goes perfectly with the fish fillets in this quick stir-fried dinner. I added snow peas and red bell pepper along with microwaveable brown rice to complete this easy meal.

Here’s a tip for best stir-frying. Make sure your wok or skillet is hot and the oil sizzling before adding the ingredients. Once they are added let them sit for a few seconds. This gives the oil a chance to regain the heat after adding the cold ingredients.

Helpful Hints

• Any type of fish fillet such as grouper, mahi mahi or snapper can be used instead of tilapia.
• Four garlic cubes can be used instead of minced garlic.
• Use the edge of a spoon for a quick way to peel ginger.

Countdown

• Prepare all ingredients.
• Make rice and divide between two dinner plates.
• Complete recipe.

Shopping List

To buy: 1 package microwaveable brown rice to make 1 1/2-cups cooked, 3/4 pound tilapia or other white fish fillet, 1 container corn starch, 1 container no-salt-added chicken broth, 1 small bottle reduced-sodium soy sauce, 1 bottle sesame oil,1 container minced garlic, 1 piece fresh ginger, 1 bunch scallions, 1 package snow peas and 1 red bell pepper.

Staples: sugar, salt and black peppercorns.

Ginger Soy Stir-Fried Fish

• Microwave brown rice to make 1 1/2 cups cooked
• 3/4 pound tilapia or other white fish filet, cut to 2 inch pieces
• 1 1/2-tablespoons cornstarch, divided use
• Salt and freshly ground black pepper
• 1/4 cup no-salt-added chicken broth
• 2 teaspoons reduced-sodium soy sauce
• 2 tablespoons sesame oil, divided use
• 2 teaspoons sugar
• 2 teaspoons minced garlic
• 2 tablespoons sliced ginger
• 2 scallions sliced
• 1 cup snow peas
• 1 cup sliced red bell pepper

Microwave brown rice according to package instructions. Measure 1 1/2-cups and save any remaining rice for another meal. Divide the rice in half and place on two dinner plates. Place 1 tablespoon cornstarch on a plate. Cut fish into 2-inch pieces and sprinkle with salt and pepper. Toss fish with cornstarch making sure all sides are coated. Set aside. Mix broth, soy sauce, 1 tablespoon sesame oil, sugar, minced garlic and remaining 1/2 tablespoon cornstarch together in a small bowl. Heat the remaining 1 tablespoons sesame oil in wok or large skillet. Add the ginger, half the scallions, snow peas and red bell pepper. Stir-fry for 1 minute. Add the fish and stir-fry 1 minute, making sure all sides of the fish touch the bottom of the pan. Pour in the sauce and cook for 1 minute. Remove from heat. Divide into two portions and spoon over the rice. Sprinkle with the remaining scallions.

Yield 2 servings.

Per serving: 535 calories (31 percent from fat), 18.2 g fat (3.7 g saturated, 7.1 g monounsaturated), 84 mg cholesterol, 41.1 g protein, 52.9 g carbohydrates, 4.9 g fiber, 280 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected]. Copyright 2024 Tribune Content Agency, LLC.

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