Mexican Fish Stir Fry
Are you eating enough fish?  No?  Well this will be a great dish to get those Omega 3’s!  It’s a fast and easy dish to make.  I like to use Uncle Ben’s Instant Brown Rice but believe it or not, I thought that white rice would look much better on a black plate!!!! :)
The stir fry is also really terrific as a taco filling.  Be sure to use homemade corn tortillas and top with shredded cabbage and salsa.  No cheese is needed.  For 4 servings you will need:
1 pound halibut (I use the frozen from Trader Joes)
1/3 cup bottled picante sauce
2 tablespoons fresh lime juice
1/4 cup chicken broth
1 1/2 teaspoons cornstarch
1/4 teaspoon chili powder
1 tablespoon vegetable oil
12 cherry tomatoes, halved
1 cup frozen or canned corn (if frozen, thawed)
1 can (15 ounces) black beans, rinsed and drained
2 tablespoons cilantro, minced
Trim any skin from halibut.  Cut the fish into bite-sized pieces.  In a non-metallic bowl, combine halibut, picante sauce and lime juice.  Stir well, cover and refrigerate 30 minutes.
Combine the chicken broth (because you need just 1/4 cup its a good idea to keep the Knorr’s Chicken Granules), cornstarch and chili powder in a bowl and set aside. See picture of the granules.  Take the halibut out of the refrigerator and drain.  Heat the oil in a nonstick wok or skillet add halibut and stir fry it for 1 1/2 minutes.  ADD tomatoes, corn, beans and cilantro.  Stir in broth mixture.  Cover and cook, stirring occasionally until thickened.  This should take just a couple of minutes.  Serve over rice.  
A note on the rice.  I steam the rice (1 cup raw) to 2 cups water.  When the rice is cooked, add 1/2 to 1 teaspoon of ground cumin.
Per  serving: 422 calories; 8.7g fat; 11.6g fiber.  This makes a large serving.
Mexican Fish Stir Fry
Sunday, January 21, 2007