Stir up some classic Asian flavors with this easy, versatile recipe. This seafood favorite is a great way to avoid heating up the oven on a hot summer evening; a quick stir-fry and dinner is ready in minutes.
The dominant flavors in this dish are found in the sauce, which includes oyster and soy sauces. While traditional soy sauce can contain over 1000 milligrams of sodium per tablespoon, choosing a reduced-sodium variety cuts the sodium by almost half. Rounding out the flavor profile, a touch of sesame oil, expressed from sesame seeds, imparts a nutty, savory taste.
Fresh ginger also features prominently in our stir-fry. Ginger, which is not really a root, but a rhizome - a tuber-like stem that grows underground - has been eaten for its medicinal properties for centuries. Studies suggest that ginger is effective in treating nausea caused by motion sickness, surgery and chemotherapy.
Ground coriander lends its warmth to the dish as well. It is commonly believed to be one of the first spices used by man. History notes its use as early as 5000 BC, when it is mentioned in Sanskrit writings. Although it is from the same plant family as cilantro, coriander is not interchangeable with its cousin.
Note that the recipe calls for frozen mixed vegetables. Although cooks with more time to spare may wish to dice fresh veggies instead, those in a hurry need not worry: Frozen vegetables are the nutritional equivalent to fresh. If you are opting for fresh produce, snow peas, mushrooms and bok choy work nicely in this dish.
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Super Stir-Fry Fish Fillets
Yield: Makes 4 servings.
- 1 Tbsp. oyster sauce
- 1/2 tsp. low-sodium soy sauce
- 2 cloves garlic, minced
- 2 slices ginger, shredded
- 1 small red onion, sliced
- 2 (16 oz.) bags frozen mixed Asian vegetables*
- 1 tsp. coriander, ground (garnish)
- 1 lemon, halved
- 1 pound boneless fish fillets (tilapia or cod), cut into 2-inch by 1/2 inch strips
- 1 Tbsp. white wine
- 1 tsp. sesame oil
- Salt and fresh ground black pepper, to taste
- 3 tsp. cornstarch, divided
- 2 Tbsp. canola oil, divided
- 1/2 cup reduced-sodium chicken broth
*Almost any type of fresh vegetables can be added. See what's in season at your farmer's market.
- Drizzle lemon juice over fish strips. Prepare marinade by combining wine, sesame oil, salt and pepper. Stir in 2 teaspoons cornstarch. Mix well then place fish strips into mix and let marinate about 15 minutes.
- Heat wok (or heavy saute pan) over high heat. Put one tablespoon oil in wok and add fish strips and cook until lightly browned. Remove fish from wok.
- Prepare the sauce in a small bowl by combing chicken broth, oyster sauce, soy sauce and remaining cornstarch. Set aside.
- Add remaining oil to wok. Add garlic, ginger and onion and cook until browned. Add frozen vegetables and stir-fry until vegetables are tender crisp. Add the sauce and stir quickly to thicken. Add fish to wok and mix thoroughly, being careful not to cause the fish to break or crumble. Heat until cooked through. Place on plates and sprinkle coriander over dish and serve.
Nutritional Information Per Serving:
10 g total fat
1.5 g saturated fat
17 g carbohydrates
26 g protein
6 g dietary fiber
320 mg sodium