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Pantry Meals : Ginger Papaya Whitefish

Servings = 2 | Serving size =6 ounces fish with sauce

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

Serve with Brown Rice

AND

Serve with Parmesan Squash

1 tsp sesame oil
1/2 tsp ground ginger
1/4 cup papaya juice
1/4 tsp salt
fresh ground black pepper (to taste)
spray olive oil
2 6 ounce whitefish filets (cod, orange roughy or tilapia)
1 tsp corn starch
4 Tbsp water
2 Tbsp fresh cilantro leaves

Place the sesame oil, ground ginger, papaya juice, salt and pepper in a small mixing bowl and whisk until well blended.

Place a large non-stick skillet on the range over medium-high heat. When the pan is hot spray lightly with olive oil. Add the fish filets. Cook for about 4 minutes on one side and then turn.

After cooking the fish for about 3 minutes mix the cornstarch with the 4 tablespoons of water in a small dish until well blended. Add the cornstarch mixture to the papaya sauce and whisk well.

Add the papaya sauce to the pan with the fish. Turn the fish once and remove the fish to serving plates. Whisk the sauce well and divide evenly over the fish filets.

Sprinkle with cilantro leaves and serve.

Nutrition Facts

Serving size: 6 ounces fish with sauce | Servings 2

Calories 182 | Calories from Fat 31

Amount Per Serving (% Daily Value)

Total Fat 3g (5%) | Saturated Fat 1g (3%)

Monounsaturated Fat 1g | Trans Fat 0g

Cholesterol 72 mg (24 %) | Sodium 384 mg (16 %)

Total Carbohydrates 6g (2%) | Sugars 4g

Dietary Fiber 0g (1%) | Protein 30g

Vitamin A 5% | Vitamin C 5 % | Calcium 3% | Iron 5%

Vitamin K 4 mcg  | Potassium  715 mg | Magnesium  56 mg

 
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