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"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 ask, 'How much?' for each ingredient she used."
TOTAL TIME: Prep/Total Time: 15 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 15 min.
MAKES: 4 servings

Ingredients

  • 4 orange roughy fillets (6 ounces each)
  • 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 teaspoon minced fresh gingerroot
  • 1/2 teaspoon sesame oil

Nutritional Facts

1 each: 160 calories, 5g fat (trace saturated fat), 34mg cholesterol, 355mg sodium, 2g carbohydrate (0g sugars, trace fiber), 25g protein Diabetic Exchanges:3 lean meat

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. Yield: 4 servings.
Originally published as Chinese Fish in Light & Tasty February/March 2003, p50

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.


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