Enjoy this hearty fish and vegetables stir-fry dinner recipe that's ready in just 30 minutes- serve over rice.
Fish and Vegetable Stir-Fry
- Prep Time 30 min
- Total 30 min
- Ingredients 12
- Servings 4
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
Instructions
-
Step1Cook rice in 1 1/3 cups water as directed on package.
-
Step2Meanwhile, in small bowl, combine 1/4 cup water, soy sauce, cornstarch, ginger, pepper, red pepper flakes and garlic; blend well. Set aside.
-
Step3Spray 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.
-
Step4Remove 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.
-
Step5Stir 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
230
Calories
1g
Total Fat
25g
Protein
31g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 230
- Calories from Fat
- 10
- Total Fat
- 1g
- 2%
- Saturated Fat
- 0g
- 0%
- Cholesterol
- 50mg
- 17%
- Sodium
- 430mg
- 18%
- Total Carbohydrate
- 31g
- 10%
- Dietary Fiber
- 3g
- 12%
- Sugars
- 3g
- Protein
- 25g
% Daily Value*:
- Vitamin A
- 60%
- 60%
- Vitamin C
- 30%
- 30%
- Calcium
- 4%
- 4%
- Iron
- 10%
- 10%
Exchanges:
1 1/2 Starch; 1 1/2 Other Carbohydrate; 1 Vegetable; 2 1/2 Very Lean Meat;
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