Tuesday, April 5, 2011

Quick Low-Fat and Heart-Friendly Stir Fry

Let me just start by saying, I am not a huge fan of fish.  I generally don't like fish that smells or tastes too "fishy".  However, White Ruffy is surprisingly good and doesn't have that smell, even while cooking!  This is a sweet and spicy stir fry that started out as an experiment and ended up tasting pretty good!

What you'll need:
4 - 4oz fillets of White Ruffy, thawed and patted dry (A type of fish; I get mine from Trader Joe's)
butter spray
lemon pepper, to taste
1/2 tsp olive oil

1 red bell pepper, cut in to approximately 2" strips
2 green bell pepper, cut in to approximately 2" strips
1 small sweet onion (white), chopped
7-10 fresh white mushrooms
1 can baby corn on the cob (each one cut in half)
1 small can sliced water chestnut
1 1/2 tsp olive oil
1/2 c General Tsao's Stiry Fry Sauce (I get mine from Trader Joe's)
1/4 c, and 1 tbs Soy Vay's Veri Teriyaki Sauce (blue label)
1 heaping tbs cornstarch
1/4 c water

What to do: 

Heat the 1 1/2 tsp olive oil over medium heat for about 30 seconds.  Add all vegetables and saute on med-high heat, until slightly tender (approximately 7-10 minutes; pierce the bell pepper and corn with a fork, if it goes in easily it's ready).  In a separate bowl, mix the stir fry sauce and teriyaki sauce together until well blended.  Add the sauce mixture to the vegetables and simmer for a few minutes.  While the vegetables and sauce are simmering, mix the water and cornstarch together in a separate bowl.  Bring the vegetable and sauce mix to high heat; when the mixture reaches a fast simmer, add in the water and cornstarch mixture while stirring constantly. Cook on high heat for about 1 minute and then turn off the heat. Once the heat is off, stir the vegetables and sauce a few more times, cover and set aside.

Once the  vegetables are ready, heat 1/2 tsp of olive oil in a large non-stick frying pan over med-high heat.  Once heated, spray the pan with 4-5 sprays of butter spray and sprinkle lemon pepper directly on to the frying pan.  Add fillets of White Ruffy; cook on med-high (closer to medium) heat for about 7-8 minutes.  While the first side of the fish is cooking, spray the raw sides of the fillets (the ones facing up) with a few sprays of butter spray and sprinkle with a little bit of lemon pepper (about a pinch, per fillet).  After 7-8 minutes, or when the Ruffy is slightly golden brown on the side that is being cooked, flip the fish and cook for an additional 7-8 minutes, or until golden brown and cooked all the way through.

Serve with stir fried vegetables!

Quick Tips:
*When adding the cornstarch and water mixture to the vegetables and sauce, make sure to add when the mixture is at a fast simmer/boil.  When using cornstarch to thicken mixtures, it needs to be added at high heat, or it will turn lumpy
*If you wish to have a thicker sauce, mix more cornstarch and water together and add to the vegetable/sauce mix (while on high heat!)

Thank you Fadia B. for the inspiration!

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