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Chinese 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 ask, 'How much?' for each ingredient she used."
4 ServingsPrep/Total Time: 15 min.

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

Directions

  • 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.
Nutritional Facts: 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.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon

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Chinese Fish (continued)

Wine (continued)
Blanc
or Pinot Grigio.