Fish and Vegetable Stir Fry - Just Fish/Seafood Recipes


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Fish and Vegetable Stir Fry

1/4 c -water
2 tb Soy sauce -- lite
2 ts Cornstarch
1 Garlic clove -- minced
1/4 ts Ginger
1/8 ts Pepper -- or more if desired
1/8 ts Red pepper flakes -- Crushed
1 lb Cod or haddock fillets -- Cut into 1 1/2" squares
2 tb -water
2 c Mushrooms, fresh -- sliced
1 c Broccoli florets
1 c Red pepper chunks
1 md Onion, cut into 16 wedges -- separated
2 c Rice -- hot cooked


In small bowl, combine 1/4 cup water, soy sauce, cornstarch, garlic, ginger, pepper, and red pepper flakes. Spray nonstick skillet or wok with nonstick cooking spray. Heat skillet over high heat until hot, about 1 minute. Add fish. Cook and stir 2-4 minutes or until fish flakes easily with fork. Remove fish from skillet. Remove skillet from heat; spray with nonstick cooking spray. Add 2 T. water, mushrooms, broccoli, red pepper and onion; cook and stir 2-4 minutes or until crisp tender. Stir in cornstarch mixture, stirring constantly until thickened. Return fish to skillet; toss gently to heat. Serve over rice.