Monday, June 14, 2010

free recipes : chinese steamed fish low fat recipes

chinese steamed fish low fat

chinese steamed fish

easy chinese steamed fish

Chinese Steamed Fish

Prep: 10 min, Marinate: 30 min, Cook: 10 min.


2 Tbs. lite soy sauce
1 Tbs. Oriental sesame oil
3/4 tsp. fresh ginger, grated
3 Tbs. rice vinegar
1/4 cup plus 2 Tbs. orange juice
3/4 tsp. orange rind, grated
1-1/2 lbs. cod fillets or white fish, about 3/4 inch thick, rinsed with cold water
1-1/2 cups mushrooms, sliced
4 scallions, cut into 1 inch pieces
1-1/2 cups snow peas, cut into 1 inch pieces
1-1/2 cups carrots, sliced

Combine first 6 ingredients in a nonreactive bowl. Marinate 30 minutes. Drain
marinade and transfer to a small saucepan over medium high heat. Bring to a
simmer and set aside. Arrange fish on a steamer tray. Place tray over boiling water.
Cover and steam 2 minutes. Add remaining ingredients and steam another 5

minutes until fish flakes easily and vegetables are crisp-tender. Pour sauce over
individual portions just before serving.

Per serving:

Calories 255, fat 5.2g, 18% calories from fat, cholesterol 73mg, protein 34.9g,
carbohydrates 16.8g, fiber 5.5g, sugar 9.0g, sodium 398mg, diet points 4.9.

Dietary Exchanges:

Milk: 0.0, Vegetable: 1.8, Fruit: 0.2, Bread: 0.3, Lean meat: 0.0, Fat: 0.7, Sugar: 0.0,
Very lean meat protein: 5.1

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