Ginger, teriyaki sauce and scallions flavor this one-pot Asian Steamed Fish meal.
Chinese food takes only minutes to cook, but the chopping and cutting to prepare ingredients can be time-consuming. This recipe has very little preparation time and few ingredients making it a very speedy Chinese supper.
Bok choy is a Chinese lettuce with white, thick stalks and dark green leaves. It’s available year round in the supermarket. Any type of firm lettuce such as romaine can be used.
Here are some hints on alternatives to use for steaming equipment:
— Use a one-or-two tiered steamer. This is a large pot with one or two steaming inserts.
— Use a collapsible vegetable steaming rack placed in a skillet and covered with lid.
— Use a roasting pan with rack or broiler pan. Line rack with foil. Poke holes in the foil and place in roasting pan or in a large skillet. Cover tightly with foil, if you do not have a lid for the pan.
— Place a rack or perforated foil pie plate in a wok or other pan and cover with a lid.
Helpful Hints:
— Any type of thin white fish fillet such as tilapia, snapper or sole can be used as an alternative.
— Steamed or fresh Chinese noodles can be found in the produce section of the supermarket.
— Fresh angel hair pasta can be used instead of Chinese noodles.
— A quick way to slice scallions is to cut them with a scissors.
— To help remove fish from steamer, line it with foil and poke holes in the foil. You can easily lift the foil out when the fish is cooked.
Countdown:
— Mix sauce and marinate snapper.
— Place water in the bottom of a steamer and bring to a boil.
— Prepare ingredients and steam.
Shopping List:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy:3/4 pound flounder fillet, 1 bottle low-sodium teriyaki sauce*, 1 bottle sesame oil,1 bunch scallions, 1 piece fresh ginger or ground ginger, 1 small head bok choy, 1 package steamed or fresh Chinese noodles
*Look for low-sodium teriyaki sauce containing per tablespoon: 8 calories, 1.5 g carbohydrate, 168 mg sodium.
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GINGER TERIYAKI STEAMED FISH AND CHINESE NOODLES
3 tablespoons low-sodium teriyaki sauce*
6 scallions, sliced (about 1 cup)
1 tablespoon chopped fresh ginger or 1/2 teaspoon ground ginger
2 tablespoons sesame oil
3/4 pound flounder fillet
1 small head bok choy (about 2 cups leaves and 2 cups sliced stems)
1/4 pound steamed or fresh Chinese noodles
Mix teriyaki sauce, scallions, ginger and oil together in a bowl or self-seal plastic bag. Add the flounder and marinate 5 minutes turning the fish over once during that time. Place water in steamer bottom and bring to a boil. Line the base of steamer basket with foil and poke holes in the foil. Then line the basket with bok choy leaves including the thick sliced stems. Spread noodles over bok choy. Place fish on leaves and pour marinade over top. Cover with a lid and steam 5 minutes over boiling water. Remove and serve on two plates.
Yield 2 servings
Nutritional analysis per serving: 477 calories, 159 calories from fat, 17.6 g total fat, 2.8 g saturated fat, 5.8 g monounsaturated fat, 120 mg cholesterol, 625 mg sodium, 37.6 carbohydrate, 3.8 g dietary fiber, 5.3 g sugars, 41.7 g protein
Exchanges: 2 starch, 1 vegetable, 5 lean meat, 1 1/2 fat
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(From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Delicious One-Pot Dishes,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)
