Related recipes: Asian, Fish, Herbs, High Fiber, Low-Fat, Main Dishes, National Fisheries Institute, Rice, Seafood, Soy, Tilapia
Make it a Meal
Add these dishes to make a full meal:
Wine Pairings
Preparation facts
Yield: 2 servings
Ingredients
2 flounder, tilapia or sole fillets, about 1/4 pound each
1/8 tsp pepper
2 tsp oil
10 oz package Japanese or Oriental-style frozen vegetables, thawed, or 2 cups mixed frozen vegetables, thawed
1 Tbs low sodium soy sauce
1 tsp corn starch
Hot rice for serving (optional)
Chopped chives for garnish (optional)
Directions
Pat fish dry, season with pepper and place in a baking dish. Heat oil in a medium skillet or wok until hot. Add vegetables and stir-fry over high heat until tender-crisp, about 3 minutes. Combine soy sauce and cornstarch; add and stir-fry about one minute longer. Spoon vegetable mixture over center third of the fish; fold over ends of fish to enclose vegetables. Cover with foil. Bake at 350°F about 15 minutes, or until fish flakes easily with a fork and vegetables are tender. Transfer fish onto warm plates, sprinkle with chives if desired, and serve with rice.
Nutrition facts
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
