Sweet Chile Pineapple Fish
1/4 cup green onions, thinly sliced
4 frozen fish fillets (such as salmon, snapper, or halibut; 1 1/2 lb)
1/4 cup + 2 teaspoons low-sodium teriyaki sauce
1 (8-oz) can crushed pineapple (undrained)
1/2 cup water
3 tablespoons pineapple preserves
3 tablespoons Asian sweet chile sauce
- Preheat large sauté pan on medium-high 2–3 minutes. Coat both sides of fish with cooking spray, then add fish to pan; cook 4 minutes on the first side. Turn fish and cover; cook 4 more minutes. Whisk together 1/4 cup teriyaki sauce, pineapple, and water. (Temperature of fish should be about 125°F.)
- Pour sauce over fish, then cover; cook 2 more minutes to develop flavor. Stir together pineapple preserves, chile sauce, and remaining 2 teaspoons teriyaki sauce.
- Spoon sauce evenly over fish, then cover and turn heat off; let fish stand 1–2 minutes or until 145°F (or fish separates easily). Sprinkle with green onions and serve.
CALORIES (per 1/4 recipe) 390kcal; FAT 3g; CHOL 80mg; SODIUM 920mg; CARB 44g; FIBER 0g; PROTEIN 45g; VIT A 4%; VIT C 20%; CALC 8%; IRON 4%
Asian Corn Stir-Fry
1 bunch Swiss chard (or 1 head bok choy)
1 tablespoon canola oil
1 (16-oz) bag frozen whole kernel corn
1 tablespoon ginger spice paste
1 tablespoon hoisin sauce
1/4 teaspoon kosher salt
1/8 teaspoon pepper
- Remove leafy portions of greens; cut stems ONLY into 1/4-inch-thick slices (2–3 cups).
- Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add corn; cook and stir 3–4 minutes or until corn begins to soften and brown. Stir together ginger paste and hoisin sauce; stir into corn. (Corn can be removed from heat and set aside until ready to complete final step.)
- Return pan to medium-high heat; heat 2–3 minutes. Stir in chard, salt, and pepper; cook 1–2 minutes or until stems are tender. Serve.
CALORIES (per 1/4 recipe) 150kcal; FAT 4.5g; CHOL 0mg; SODIUM 230mg; CARB 27g; FIBER 3g; PROTEIN 4g; VIT A 50%; VIT C 50%; CALC 6%; IRON 6%
- Complete your meal with rice, sourdough rolls, and Key lime pie for dessert.
- The fish recipe was created to be prepared with frozen fish; no thawing needed.
- The leaves of the Swiss chard (or bok choy) can be chopped and added to your favorite salad greens.
Recipe Version 10/10-0132