STIR FRY FISH FILLET WITH VEGETABLES RECIPES

Name: Fish and Vegetable Stir-Fry
Prep time: 8 min
Cook time: 8 min
Total time: 16 min
Yield: 1 serving(s)
Ingredients: 4 ounces whiting fish fillets (cut into pieces) or 4 ounces tilapia fillets (cut into pieces); 5 stalks broccoli; 1 cup mushroom (diced); 4 slices tomatoes; 3 leaves cabbage (torn); 1 carrot (diced); 1/2 tablespoon fat-free salad dressing; 1 teaspoon soy sauce; 1 dash black pepper

FISH AND VEGETABLE STIR-FRY RECIPE - FOOD.COM

Fish and Vegetable Stir-Fry Recipe - Food.com image

Make and share this Fish and Vegetable Stir-Fry recipe from Food.com.

Total Time 16 minutes

Prep Time 8 minutes

Cook Time 8 minutes

Yield 1 serving(s)

Number Of Ingredients 9

Ingredients

4 ounces whiting fish fillets (cut into pieces) or 4 ounces tilapia fillets (cut into pieces)
5 stalks broccoli
1 cup mushroom (diced)
4 slices tomatoes
3 leaves cabbage (torn)
1 carrot (diced)
1/2 tablespoon fat-free salad dressing
1 teaspoon soy sauce
1 dash black pepper

Steps:

Mix all ingredients in a skillet and cook on a stove top flame low heat.
Cover with a lid right away let steam until fish is done usually only 5-7 minutes depending on thickness of fish.
Then pour out excess liquid and serve the rest.

Nutrition Facts : Calories 335.1, FatContent 3.5, SaturatedFatContent 0.4, CholesterolContent 0, SodiumContent 639.3, CarbohydrateContent 66.5, FiberContent 25.2, SugarContent 21, ProteinContent 26.4

FISH AND VEGETABLE STIR-FRY RECIPE - PILLSBURY.COM

Fish and Vegetable Stir-Fry Recipe - Pillsbury.com image

Enjoy this hearty fish and vegetables stir-fry dinner recipe that's ready in just 30 minutes- serve over rice.

Provided by Pillsbury Kitchens

Total Time 30 minutes

Prep Time 30 minutes

Yield 4

Number Of Ingredients 12

Ingredients

2/3 cup uncooked regular long-grain white rice
1 1/3 cups water
1/4 cup water
2 tablespoons lite soy sauce
2 teaspoons cornstarch
1/4 teaspoon ginger
1/8 to 1/4 teaspoon pepper
1/8 teaspoon crushed red pepper flakes
1 garlic clove, minced
1 lb. cod or haddock fillets, cut into 1 1/2-inch squares
2 tablespoons water
1 (1-lb.) pkg. frozen broccoli florets, carrots and water chestnuts

Steps:

Cook rice in 1 1/3 cups water as directed on package.
Meanwhile, in small bowl, combine 1/4 cup water, soy sauce, cornstarch, ginger, pepper, red pepper flakes and garlic; blend well. Set aside.
Spray large nonstick skillet or wok with nonstick cooking spray. Heat over high heat until hot. Add cod; cook and stir 2 to 4 minutes or until fish is opaque and flakes easily with fork. Remove from skillet; cover to keep warm.
Remove skillet from heat; spray with nonstick cooking spray. Add 2 tablespoons water and frozen vegetables; cover and cook 6 to 7 minutes or until vegetables are crisp-tender.
Stir cornstarch mixture until smooth. Add to skillet; cook and stir until thickened. Return fish to skillet; toss gently to heat thoroughly. Serve over rice.

Nutrition Facts : Calories 230 , CarbohydrateContent 31 g, CholesterolContent 50 mg, FiberContent 3 g, ProteinContent 25 g, SaturatedFatContent 0 g, ServingSize 1 Serving, SodiumContent 430 mg, SugarContent 3 g

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