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Related recipes: Asian, Fish, Herbs, High Fiber, Low-Sugar, Main Dishes, National Fisheries Institute, Rice, Seafood, Soy, Tilapia
Add these dishes to make a full meal:
Yield: 2 servings
2 flounder, tilapia or sole fillets, about 1/4 pound each
1/8 tsp pepper
2 tsp oil
10 oz package Japanese or Oriental-style frozen vegetables, thawed, or 2 cups mixed frozen vegetables, thawed
1 Tbs low sodium soy sauce
1 tsp corn starch
Hot rice for serving (optional)
Chopped chives for garnish (optional)
Pat fish dry, season with pepper and place in a baking dish. Heat oil in a medium skillet or wok until hot. Add vegetables and stir-fry over high heat until tender-crisp, about 3 minutes. Combine soy sauce and cornstarch; add and stir-fry about one minute longer. Spoon vegetable mixture over center third of the fish; fold over ends of fish to enclose vegetables. Cover with foil. Bake at 350°F about 15 minutes, or until fish flakes easily with a fork and vegetables are tender. Transfer fish onto warm plates, sprinkle with chives if desired, and serve with rice.
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
