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Cook'n with Betty Crocker 
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Peking Fish |
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Serves: 4 Print this RecipeThe low-fat technique of braise-deglazing is basically stir-frying using very little cooking oil. Use a small amount of water or broth to prevent sticking and ensure that food browns attractively. 1/2 cup plus 2 tablespoons water 1/4 cup hoisin sauce 2 cloves garlic, finely chopped 2 tablespoons grated ginger root 2 tablespoons soy sauce 1 tablespoon seasoned rice vinegar 3 teaspoons cornstarch 1 pound halibut steaks or monkfish or sea bass, 1 inch thick 2 teaspoons dry sherry or water 1 teaspoon chili oil 1 pound broccoli, cut into flowerets and 2x1/2 inch pieces (4 cups) 3 small carrots, roll-cut 1 medium yellow or red bell pepper, cut into 3/4 inch pieces 1 small red onion, cut into wedges Mix 1/2 cup of the water, the hoisin sauce, garlic, gingerroot, soy sauce, vinegar and 2 teaspoons of the cornstarch. Cut fish into 3/4-inch pieces. Mix remaining 1 teaspoon cornstarch and the sherry in medium glass or plastic bowl. Stir in fish until coated. Spray nonstick wok or 12-inch skillet with nonstick cooking spray; heat over medium-high heat until cooking spray starts to bubble. Add 1/2 teaspoon of the chili oil; rotate wok to coat sides. Add fish; stir-fry about 2 1/2 minutes or until fish flakes easily with fork. Remove fish from wok. Add remaining 1/2 teaspoon chili oil to wok. Add broccoli, carrots, bell pepper, onion and remaining 2 tablespoons water. Cover and cook 5 to 7 minutes, stirring frequently, until vegetables are crisp-tender (add water if necessary to prevent sticking). Stir in hoisin sauce mixture; cook and stir until thickened. Stir in fish; heat through. 1 Serving: Calories 185 (Calories from Fat 35); Fat 4g (Saturated 1g); Cholesterol 60mg; Sodium 650mg; Carbohydrate 21g (Dietary Fiber 5g); Protein 27g. From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. This recipe comes from the Cook'n collection. Try Cook'n for FREE!
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