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Ингредиенты
- 1 1/2 lb Tilapia fillets, about 1/2" thick
- 1 1/3 lb Regular broccoli Or possibly
- 1 lb Broccoli rabe (rapini)
- 8 x Green onions (white part only), sliced
- 1 can Baby corn, liquid removed (15z)
- 2 Tbsp. Oriental sesame oil
- 1 Tbsp. Chopped fresh ginger
- 1 Tbsp. Chopped shallot
- 1/2 tsp Warm red chilies,crushed, dry
- 1/2 tsp Grnd coriander
- 1/2 c. Rice vinegar
- 1/3 c. Reduced-sodium soy sauce
- 2 Tbsp. Oyster sauce
Инструкции
- Rinse fish and place in a heavy plastic food bag with the Asian sauce; seal bag and turn to coat fillets. Refrigerateat least 30 min or possibly up to 2 hrs, turning occasionally. Lift fillets from sauce; reserve sauce. Arrange fish in a single layer in a 12x17" broiler pan (without rack). Pour sauce into a 10-12" frying pan.
- Trim broccoli stems or possibly broccoli rabe, then peel if tough. Cut broccoli into 5" lengths about 1/2" thick.
- Fill a 3-4 qt pan 3/4 full of water and bring to a boil over high heat.
- Add in broccoli or possibly broccoli rabe; cook 1 minute. Lift from water with a slotted spoon and transfer to pan of sauce. Cook onions in water about 30 seconds; add in, with corn, to sauce.
- Broil fish about 3" from heat for 3 min. Turn fish over and broil till opaque but still moist-looking in center of thickest part (cut to test), about 2 min longer; keep hot on a platter.
- Stir sauce and vegetables over high heat till boiling; place on a platter beside fish.
- Asian sauce:Pour oil into a 10-12" frying pan. Place over medium-high heat till oil just starts to smoke, about 2 min. All at once, add in ginger, shallot, chilies, and coriander. Stir for 30 seconds.
- At once, add in rice vinegar, soy sauce, and oyster sauce. Boil, uncovered, over high heat till sauce is reduced to 1 c., about 1 minute. Let cold.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 253g | |
| Recipe makes 6 servings | |
| Calories 141 | |
| Calories from Fat 50 | 35% |
| Total Fat 5.69g | 7% |
| Saturated Fat 0.8g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1160mg | 48% |
| Potassium 522mg | 15% |
| Total Carbs 19.42g | 5% |
| Dietary Fiber 5.3g | 18% |
| Sugars 3.64g | 2% |
| Protein 6.84g | 11% |
