Fish

Fish and Vegitable Stir-Fry is for Dinner.

Fish and Vegitable Stir-Fry takes 30 minutes to prepare.

Fish and Vegitable Stir-Fry takes 15 minutes to cook.

Fish and Vegitable Stir-Fry makes 4 servings.

The ingredients for Fish and Vegitable Stir-Fry are:

Brown Rice, medium grain, 1 cup
Water for the rice (follow instructions on box)

.25 cup water
Kikkoman Lite Soy Sauce, 2 tbsp
2 tsp cornstarch
Ginger, ground, .25 tsp
Pepper, black, .25 tsp
1/8 tsp red pepper flake
Garlic, 1 clove

Tilapia filet, 16 oz
1 lb of frozen mixed vegetable blend

Here is how you make Fish and Vegitable Stir-Fry:

Cook rice according to package instructions. Meanwhile, in a small bowl, combine 1/4 cup water, soy sauce, corn starch, ginger, pepper, red pepper flakes, and garlic; blend well. Set aside. Spray a large skillet or wok with nonstick cooking spray. Heat over high heat until hot. Add fish; cook and stir 2-4 minutes or until fish is opaque and flakes easily with fork. Remove from skillet; cover to keep warm. Remove skillet from heat and spray with non-stick spray. Add 2 T water and frozen vegetables. Cover and cook 6-7 minutes or until tender crisp. Stir cornstarch mixture until smooth. Add to skillet; cook and stir until thickened. Return fish to the skillet; toss gently to heat thoroughly. Serve over rice. Number of Servings: 4Recipe submitted by SparkPeople user KRISTINA75.

The nutritional information for Fish and Vegitable Stir-Fry is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 184.4

• Total Fat: 1.4 g
• Cholesterol: 55.0 mg
• Sodium: 353.2 mg
• Total Carbs: 16.4 g
• Dietary Fiber: 1.9 g
• Protein: 23.7 g