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Fish And Vegetable Stir Fry

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CATEGORY CUISINE TAG YIELD
Seafood Low fat, Seafood 4 Servings

INGREDIENTS

1/4 c water
2 T Soy sauce, lite
2 t Cornstarch
1 Garlic clove, minced
1/4 t Ginger
1/8 t Pepper, or more if
Desired
1/8 t Red pepper flakes
Crushed
1 lb Cod or haddock fillets
Cut into 1 1/2" squa
2 T water
2 c Mushrooms, fresh sliced
1 c Broccoli florets
1 c Red pepper chunks
1 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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