healthy eating and lifestyle: blog 
healthy eating and lifestyle's blog
tidbit's recipe collection: asian seafood dinner
by TidbitPublished Apr. 24, 2009
Views: 128
Sesame-Baked Orange Roughy
myrecipes.com
Yield: 6 servings (serving size: 1 fillet)
Ingredients
6 (6-ounce) orange roughy fillets
2 tablespoons water
1 teaspoon minced peeled fresh ginger
1 garlic clove, minced
1/2 teaspoon lemon juice
1/2 teaspoon low-sodium soy sauce
1/4 teaspoon crushed red pepper
2 tablespoons sesame seeds, toasted
Cooking spray
1/4 teaspoon paprika
Lemon wedges (optional)
Preparation:
Place fish in a heavy-duty zip-top plastic bag. Combine water and next 5 ingredients. Pour over fish. Seal bag, and turn to coat fish. Marinate in refrigerator 1 to 2 hours, turning once.
Preheat broiler.
Remove fish from marinade; discard marinade.
Sprinkle both sides of each fillet with sesame seeds. Place fish on rack of a broiler pan coated with cooking spray. Broil 6 to 8 minutes or until fish flakes easily when tested with a fork.Sprinkle fish evenly with paprika.
Garnish with lemon wedges, if desired.
Nutritional Information: Calories: 134 (0.0% from fat); Fat 2.5g (sat 0.2g, mono 0.0g, poly 0.0g); Protein 25.5g; Carbohydrate 0.9g; Fiber 0.5g; Cholesterol 34mg; Iron 0.0mg; Sodium 116mg
Broccoli with Black Bean-Garlic Sauce
Yields: 4 Servings (3/4 Cup each serving)
Ingredients:
1 teaspoon sesame seeds
1/2 cup water, divided
1 teaspoon rice-wine vinegar or white-wine vinegar
1 teaspoon cornstarch
2 teaspoons black bean-garlic sauce (*see Ingredient note)
2 teaspoons canola oil
1 clove garlic, minced
4 cups broccoli floretsPreparation:
1. Toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.
2. Mix 1/4 cup water, vinegar and cornstarch in a small bowl. Add black bean sauce and stir until smooth.
3. Heat oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add garlic and stir-fry until fragrant, about 30 seconds. Add broccoli and stir to coat. Add the remaining 1/4 cup water; cover and steam just until the broccoli is tender-crisp, 1 to 3 minutes. Push broccoli to the sides and pour the sauce mixture in the center. Stir until the sauce begins to thicken, about 1 minute. Stir in the broccoli to coat. Serve immediately, sprinkled with the sesame seeds.
NUTRITION INFORMATION: Per serving: 53 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 6 g carbohydrate; 2 g protein; 2 g fiber; 133 mg sodium.
* Black Bean Garlic sauce is very common. You should have no problems finding this in the grocery store in the same section with other asian items.
TIPS: Add a 2nd vegetable to your dinner instead of Asian rice. Do steamed carrots sprinkled with Chinese 5 spice seasoning. This seasoning is awesome to keep around for vegetables or even fish or chicken. I’ve even used it in Peanut Butter cookies and oatmeal raisin cookies. It’s a very handy, multi-use, tasty spice!!You can make your own:
Chinese 5 Spice Powder:
½ tsp. ground cinnamon
½ tsp salt
¼ tsp. ground white pepper
1 tsp. ground Szechwan pepper
1 tsp. ground star anise
1 ¼ tsp ground fennel seeds
½ tsp. ground cloves
Mix all ingredients and store in dry place.Or just buy your own and keep around (it’s worth it!!) Chinese 5 spice
Filed under: Health
close![[no avatar]](http://wwwcache.wral.com/presentation/v1/images/golo/noavatar.gif){kind=avatar}
Welcome to GOLO, where WRAL.com visitors can comment on stories and create profile pages, blogs and photo galleries.
You must be a registered WRAL.com user to use these tools. Click here to register or log in.
GOLO member since November 4, 2008
April 24, 2009 2:22 p.m.
GOLO member since August 7, 2007
April 24, 2009 2:44 p.m.
Please log in to add comment.