| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood | Seafood, Low fat | 4 | Servings | |
INGREDIENTS
| 1/4 | c | -water |
| 2 | tb | Soy sauce — lite |
| 2 | ts | Cornstarch |
| 1 | Garlic clove — minced | |
| 1/4 | ts | Ginger |
| 1/8 | ts | Pepper — or more if |
| Desired | ||
| 1/8 | ts | Red pepper flakes — |
| Crushed | ||
| 1 | lb | Cod or haddock fillets — |
| Cut into 1 1/2" squa water | ||
| 2 | c | Mushrooms, fresh — sliced |
| 1 | c | Broccoli florets |
| 1 | c | Red pepper chunks |
| 1 | md | Onion, cut into 16 wedges — |
| Separated | ||
| 2 | c | Rice — hot cooked |
INSTRUCTIONS
In small bowl, combine 1/4 cup water, soy sauce, cornstarch, garlic, ginger, pepper, and red pepper flakes. Spray nonstick skillet or wok with nonstick cooking spray. Heat skillet over high heat until hot, about 1 minute. Add fish. Cook and stir 2-4 minutes or until fish flakes easily with fork. Remove fish from skillet. Remove skillet from heat; spray with nonstick cooking spray. Add 2 T. water, mushrooms, broccoli, red pepper and onion; cook and stir 2-4 minutes or until crisp tender. Stir in cornstarch mixture, stirring constantly until thickened. Return fish to skillet; toss gently to heat. Serve over rice. Recipe By : From: Date: File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
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