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1
pound fresh or frozen skinless Alaska or gray cod, or tilapia fillets
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1/2
teaspoon ground ginger
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1
tablespoon finely chopped fresh ginger
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2
teaspoons canola oil
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8
ounces fresh shiitake mushrooms, stemmed and halved
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1
large red sweet pepper, seeded and cut in rings
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1/2
cup sliced green onions
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1/4
cup dry white wine or reduced-sodium chicken broth
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2/3
cup reduced-sodium chicken broth
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Thin strips green onion (optional)
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Very thin slices fresh ginger (optional)
1. Thaw fish, if frozen. In a bowl combine the 1/2 teaspoon ground ginger, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Sprinkle on fish; set aside.
2. In skillet cook the 1 tablespoon fresh ginger in hot oil over medium-high heat 15 seconds. Add mushrooms, pepper, and 1/2 cup onions. Cook 5 minutes or until mushrooms are tender, stirring occasionally. Remove skillet from heat; add wine. Return to heat. Cook and stir until wine is almost evaporated. Add chicken broth; bring to boiling.
3. Place seasoned fish on vegetables in skillet. Reduce heat; maintain gentle boiling. Cook, covered, 4 to 6 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with fork. Serve fish and vegetables topped with onion strips and fresh ginger. Spoon cooking liquid over all. Makes 4 servings.
- Servings Per Recipe 4,
- Calories 155,
- Protein (gm) 23,
- Carbohydrate (gm) 6,
- Fat, total (gm) 3,
- Cholesterol (mg) 48,
- Monosaturated fat (gm) 2,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 2,
- Sugar, total (gm) 3,
- Vitamin A (IU) 1069,
- Vitamin C (mg) 42,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 5,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 40,
- Cobalamin (Vit. B12) (µg) 1,
- Sodium (mg) 308,
- Potassium (mg) 757,
- Calcium (DV %) 30,
- Iron (DV %) 1,
- Percent Daily Values are based on a 2,000 calorie diet
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