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Chunky Cod Stir-Fry

 Chunky Cod Stir-Fry
Making the most of fish is what this dish from Dorothy Collette of Bourbonnais, Illinois is all about! Chunks of cod are nicely accented by a zesty sauce.
4 ServingsPrep/Total Time: 30 min.

Ingredients

  • 2 teaspoons cornstarch
  • 1/3 cup chicken broth
  • 2 tablespoons sherry or additional chicken broth
  • 2 tablespoons reduced-sodium soy sauce
  • 1/8 teaspoon crushed red pepepr flakes
  • 1 garlic clove, minced
  • 1 tablespoon canola oil
  • 1 package (16 ounces) frozen stir-fry vegetable blend, thawed
  • 1 small sweet red pepper, julienned
  • 1 pound cod, cut into 1-inch cubes
  • 1/4 cup chopped peanuts
  • 4 cups hot cooked rice

Directions

  • In a bowl, combine the first five ingredients until blended; set
  • aside. In a nonstick skillet or wok, stir-fry garlic in oil for 30
  • seconds. Add mixed vegetables; stir-fry for 2 minutes. Add red
  • pepper; stir-fry for 2 minutes or until crisp-tender.
  • Remove and keep warm. Add half of the cod to skillet; gently stir-fry
  • for 3-5 minutes or until fish flakes easily with a fork. Remove and
  • keep warm. Repeat with remaining cod.
  • Stir reserved broth mixture and add to skillet. Bring to a boil; cook
  • and stir for 2 minutes or until thickened. Return vegetables and

2 of 2

Chunky Cod Stir-Fry (continued)

Directions (continued)

  • fish to the pan. Add peanuts. Gently stir to coat. Cover and cook
  • for 1 minute or until heated through. Serve over rice. Yield: 4
  • servings.
Nutritional Facts: One serving (1-1/2 cups fish mixture with 1 cup rice) equals 484 calories, 12 g fat (2 g saturated fat), 49 mg cholesterol, 1,117 mg sodium, 62 g carbohydrate, 3 g fiber, 29 g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1 vegetable, 1 fat.
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