SUPER STIR-FRY FISH FILLETS

1 Tbsp. oyster sauce
1/2 tsp. low-sodium soy sauce
2 cloves garlic, minced
2 slices ginger, shredded
1 small red onion, sliced
2 bags (16 oz. each) frozen mixed Asian vegetables*
1 tsp. coriander, ground (garnish)
1 lemon, halved
1 pound boneless fish fillets (tilapia or cod), cut into 2-inch by 1/2 inch strips
1 Tbsp. white wine
1 tsp. sesame oil
Salt and fresh ground black pepper, to taste
3 tsp. cornstarch, divided
2 Tbsp. canola oil, divided
1/2 cup reduced-sodium chicken broth

*Almost any type of fresh vegetables can be added. See what’s in season at your farmer’s market.

Drizzle lemon juice over fish strips. Prepare marinade by combining wine, sesame oil, salt and pepper. Stir in 2 teaspoons cornstarch. Mix well then place fish strips into mix and let marinate about 15 minutes.

Heat wok (or heavy sauté pan) over high heat. Put one tablespoon oil in wok and add fish strips and cook until lightly browned. Remove fish from wok.

Prepare the sauce in a small bowl by combing chicken broth, oyster sauce, soy sauce and remaining cornstarch. Set aside.

Add remaining oil to wok. Add garlic, ginger and onion and cook until browned. Add frozen vegetables and stir-fry until vegetables are tender crisp. Add the sauce and stir quickly to thicken. Add fish to wok and mix thoroughly, being careful not to cause the fish to break or crumble. Heat until cooked through. Place on plates and sprinkle coriander over dish and serve.

Makes 4 servings

Per serving: 270 calories, 10 g total fat (1.5 g saturated fat), 17 g carbohydrates,
26 g protein, 6 g dietary fiber, 320 mg sodium

Source: the American Institute for Cancer Research