| 1/2 | cup water |
| 1/4 | cup hoisin sauce |
| 2 | garlic cloves, finely chopped |
| 2 | tablespoons grated gingerroot |
| 2 | tablespoons soy sauce |
| 1 | tablespoon seasoned rice vinegar |
| 2 | teaspoons cornstarch |
| 1 | pound halibut fillet, 1 inch thick |
| 1 | teaspoon cornstarch |
| 2 | teaspoons dry sherry or water |
| 1 | teaspoon chili or vegetable oil |
| 1 | pound broccoli, cut into flowerets and 2x1/2-inch pieces (4 cups) |
| 3 | small carrots, sliced |
| 1 | medium yellow or red bell pepper |
| 1 | small red onion, cut into wedges |
| 2 | tablespoons water |
Serve with...
Orange Rice
Total Time:
45 min
| 1. | Mix 1/2 cup water, the hoisin sauce, garlic, gingerroot, soy sauce, vinegar and 2 teaspoons cornstarch. |
| 2. | Cut fish into 3/4-inch pieces. Mix 1 teaspoon cornstarch and the sherry in medium glass or plastic bowl. Stir in fish until coated. |
| 3. | Spray nonstick wok or 12-inch skillet with cooking spray; heat over medium-high heat. Add 1/2 teaspoon of the oil; rotate wok to coat side. Add fish; stir-fry about 2 1/2 minutes or until fish flakes easily with fork. Remove fish from wok. |
| 4. | Add remaining 1/2 teaspoon oil to wok. Add broccoli, carrots, bell pepper, onion and 2 tablespoons water. Cover and cook 5 to 7 minutes, stirring occasionally, until vegetables are crisp-tender (add water if necessary to prevent sticking). |
| 5. | Stir in hoisin sauce mixture; cook and stir until thickened. Stir in fish; heat through. |
|
| Monkfish or sea bass fillets can be substituted for the halibut. |
|
| The low-fat technique of braise-deglazing is basically stir-frying with very little cooking oil. Use a small amount of water or broth to prevent sticking and to encourage browning of food. |
Nutrition Information:
195 ( 35 ); 4 g ( 1 g); 60 mg; 830 mg; 18 g ( 4 g); 26 g 100 %; 100 %; 8 %; 10 % 1 ; 1 ; 3