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Recipes

Sweet & Sour Fish with Bok Choy & Shiitake
This exotic combination of boy choy, fresh shiitake mushrooms, and crispy strips of sea bass in a gingery sweet-and-sour sauce is best served over rice. Dried shiitake mushrooms are not a good substitute here; use fresh cremini or portobello mushrooms instead.
  • 1/3 cup ketchup
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon brown sugar
  • 1 tablespoon cider vinegar
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon dark sesame oil
  • 2 teaspoons vegetable oil
  • 1-1/4 pounds sea bass fillets, cut into 2-inch strips
  • 1 tablespoon cornstarch
  • 2 large carrots, cut into thin julienne strips
  • 10 ounces bok choy, cut into 2-inch pieces (about 3 cups)
  • 1/2 pound fresh shiitake mushrooms, thinly sliced
  • 1/2 cup plus 1 tablespoon water
  • 1/4 cup minced scallions
  • 3 garlic cloves, minced
  • 2 teaspoons minced fresh ginger

1. In small bowl, stir together ketchup, soy sauce, brown sugar, vinegar, ground ginger and sesame oil; set aside.

2. In large nonstick skillet, warm vegetable oil over high heat. Dust sea bass with 2 teaspoons of cornstarch. Add fish to skillet and cook until lightly golden, about 4 minutes. With a slotted spoon, transfer fish to a plate and cover loosely to keep warm.

3. To skillet, add carrots, bok choy, mushrooms and 1/4 cup of water, and cook until vegetables are crisp-tender, about 2 minutes. Stir in scallions, garlic, and ginger, and cook until scallions are softened, about 2 minutes.

4. Stir in reserved ketchup mixture and 1/4 cup of water, and simmer until vegetables are almost crisp-tender, about 3 minutes. Return fish to skillet and simmer until cooked through, about 2 minutes.

5. In small bowl, blend remaining 1 teaspoon cornstarch and 1 tablespoon water. Stir into skillet and cook until sauce is lightly thickened, about 1 minute. Serve hot.


Nutritional Information
Per serving: 251 calories, 6.2g total fat, 1.1g saturated fat, 1.4g monounsaturated fat, 2.8g polyunsaturated fat, 2.5g dietary fiber, 30g protein, 20g carbohydrate, 58mg cholesterol, 611mg sodium.
Good source of: beta-carotene, potassium, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
25