Recipe: Nutrition
Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Directions
Prep Time
10 minutes
Cook Time
10 minutes
Ready in
20 minutes
- In a small bowl combine broth, soy sauce, vinegar and chili sauce. Stir in 1 teaspoon of the cornstarch; set aside.
- Place remaining 1?4 cup cornstarch in a shallow dish. Sprinkle fillets with garlic pepper, then dip in cornstarch, coating both sides.
- In a large nonstick skillet heat oil over medium-high heat. Add fillets; cook 3 minutes. Turn and cook 2 minutes more to sear. Transfer fillets to a platter.
- Increase heat to high. Add onion, ginger, chiles and garlic to same skillet; cook 30 seconds. Reduce heat to medium; stir in broth mixture. Cook and stir until mixture begins to thicken. Return fillets to skillet, spooning sauce over fish to coat. Cook, covered, 3 to 5 minutes or until fish flakes easily with fork. Serve fillets with sauce.
Nutritional Information
Serving Size
1
Per Serving
Calories 135, Calories Fat 44, Total Fat 5g, Saturated Fat 0g, Cholesterol 48mg, Sodium 428mg, Carbohydrate 5g, Protein 16g
Serving Size | 1 |
Calories | 135 |
Calories Fat | 44 |
Calories (fat) extra | 32 |
Total Fat | 5g |
Total Fat (extra) | 8 |
Saturated Fat | 0g |
Saturated Fat (extra) | 4 |
Cholesterol | 48mg |
Cholesterol (extra) | 16 |
Sodium | 428mg |
Sodium (extra) | 18 |
Potassium | 276mg |
Carbohydrate | 5g |
Carbohydrate (extra) | 2 |
Fiber | 0g |
Fiber (extra) | 1 |
Sugars | 1g |
Protein | 16g |
Omega3 | 0g |
Vitamin A | 89IU |
Vitamin A (extra) | 2 |
Vitamin C | 6mg |
Vitamin C (extra) | 10 |
Iron | 0mg |
Iron (extra) | 2 |