Five ingredients and 20 minutes is all you need to make these Asian- style tender fish filletsin a skillet for a delicious dinner - serve with vegetables.
teaspoons canola or vegetable oil
bag (1 lb) frozen stir-fry vegetables (about 4 1/2 cups)
tablespoon canola or vegetable oil
tilapia fillets, about 1/2 inch thick (about 1 1/4 lb)
tablespoons peanut sauce
In 12-inch nonstick skillet, heat 2 teaspoons oil over high heat. Add frozen vegetables; cook 4 to 5 minutes, stirring frequently, until crisp-tender. Divide vegetables among 4 dinner plates; cover to keep warm.
Add 1 tablespoon oil to same skillet; reduce heat to medium-high. Add fish fillets; cook 3 minutes. Turn fish; spoon and spread 1 tablespoon peanut sauce over each fillet to cover. Cook about 4 minutes longer or until fish flakes easily with fork. Serve fish with vegetables.
If your peanut sauce is too spicy, use 3 tablespoons of the sauce and mix it with 1 tablespoon honey to tone down the spiciness.
Any type of fish can be used.
Several types of stir-fry vegetables are on the market; pick your favorite mixture.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- 1 1/2g,
- 1 1/2%
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:0 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.