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

  

     Ingredients

• 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

      Directions

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.

      Footnotes

• 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.