Friday, April 15, 2011

cook fish

Chinese Fish

"'A Chinese friend gave me this recipe for flavorful fish,' writes Ruth Solyntjes of Waterville, Minnesota. 'She didn't know U.S. measurements, so I'd hold up a plastic teaspoon and as, 'How much?' for each ingredient she used.'"
Prep Time:    Cook Time:   Ready In:
5 Min                10Min           15 Min



  • 4 fresh or frozen orange roughy fillets (6 ounces each), thawed
  • 1 tablespoon canola oil
  • 1 cup water
  • 1/3 cup sliced green onions
  • 2 teaspoons cider vinegar
  • 2 teaspoons reduced-sodium soy sauce
  • 2 garlic cloves, minced
  • 1/2 teaspoon Chinese five-spice powder
  • 1/8 teaspoon crushed red pepper flakes
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon sesame oil


  1. In a large nonstick skillet, cook fish in canola oil for 2 minutes. Turn and cook 2 minutes longer. Add the next nine ingredients. Cover and simmer for 4 minutes or until fish flakes easily with a fork. Sprinkle with sesame oil.


  • Nutritional Analysis: One serving equals 160 calories, 5 g fat (trace saturated fat), 34 mg cholesterol, 355 mg sodium, 2 g carbohydrate, trace fiber, 25 g protein. Diabetic Exchanges: 3 lean meat.

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