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Prep 30min
Total42min
Servings4
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Ingredients
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
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Steps
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.
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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.
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Nutrition Facts
Serving Size:1 Serving
Calories
195
Calories from Fat
35
Total Fat
4 g
Saturated Fat
1 g
Cholesterol
60 mg
Sodium
830 mg
Potassium
800 mg
Total Carbohydrate
18 g
Dietary Fiber
4 g
Protein
26 g
% Daily Value*:
Vitamin A
100%
100%
Vitamin C
100%
100%
Calcium
8%
8%
Iron
10%
10%
Exchanges:
1 Fruit; 1 Vegetable; 3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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