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Obesity Discussion · 06-02-07, 05:12 AM

CHINESE FISH FILLETS

Servings: 4
Prep time: 0:15:00
Bake/Cook time: 0:10:00

Calories: 379
Fat: 22 grams
Protein: 37 grams
Carbohydrates: 5 grams
Fiber: 1 grams
Net Carbs: 4 grams
1 1/2 cups reduced sodium chicken broth
4 teaspoons ThickenThin Not/Starch Thickener
4 teaspoons sesame oil
3 cloves garlic, pushed through a press
4 teaspoons grated fresh ginger
2 tablespoons rice wine vinegar
2 tablespoons soy sauce
2 teaspoons granular sugar substitute
4 catfish fillets (8 ounces each)
2 green onions, thinly sliced
1. Heat broiler. Mix broth and thickener in a small bowl; stir
until thickener dissolves. Heat oil in a medium saucepan
over medium heat. Stir-fry garlic and ginger 30 seconds;
add rice wine vinegar, soy sauce, sugar substitute and
broth mixture. Bring to a boil. Cook, stirring constantly, 1
minute. Remove from heat.
2. Brush fillets with sauce. Broil 3 minutes per side.
Transfer to plates; top with remaining sauce. Garnish
with green onions.
This dish works equally well with catfish fillets, sea bass, or
carp. The sauce ingredients can be found in the Asian food
section of most supermarkets.

06-02-07, 05:12 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,955 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Atkins - Chinese Fish Fillets CHINESE FISH FILLETS Servings: 4 Prep time: 0:15:00 Bake/Cook time: 0:10:00 Calories: 379 Fat: 22 grams Protein: 37 grams Carbohydrates: 5 grams Fiber: 1 grams Net Carbs: 4 grams 1 1/2 cups reduced sodium chicken broth 4 teaspoons ThickenThin Not/Starch Thickener 4 teaspoons sesame oil 3 cloves garlic, pushed through a press 4 teaspoons grated fresh ginger 2 tablespoons rice wine vinegar 2 tablespoons soy sauce 2 teaspoons granular sugar substitute 4 catfish fillets (8 ounces each) 2 green onions, thinly sliced 1. Heat broiler. Mix broth and thickener in a small bowl; stir until thickener dissolves. Heat oil in a medium saucepan over medium heat. Stir-fry garlic and ginger 30 seconds; add rice wine vinegar, soy sauce, sugar substitute and broth mixture. Bring to a boil. Cook, stirring constantly, 1 minute. Remove from heat. 2. Brush fillets with sauce. Broil 3 minutes per side. Transfer to plates; top with remaining sauce. Garnish with green onions. This dish works equally well with catfish fillets, sea bass, or carp. The sauce ingredients can be found in the Asian food section of most supermarkets. Atkins - Chinese Fish Fillets Copyright 2005 Atkins Nutritionals, Inc., All Rights Reserved. For more on how to do Atkins, go to Atkins Diet __________________