Weight Watchers What to Cook Now by Weight Watchers

Author:Weight Watchers [Watchers, Weight]
Language: eng
Format: epub
ISBN: 978-1-4668-4292-2
Publisher: St. Martin’s Griffin
Published: 2014-12-08T16:00:00+00:00

five-spice catfish with pineapple-pepper stir-fry

Serves 4

½ cup orange juice

2 tablespoons reduced-sodium soy sauce

¾ teaspoon cornstarch

4 (5-ounce) catfish fillets

2 teaspoons five-spice powder

¼ teaspoon salt

1 large red bell pepper, cut into ¾-inch pieces

1½ cups fresh pineapple chunks

2 scallions, thinly sliced

1 jalapeño pepper, seeded and minced

2 tablespoons chopped fresh cilantro

1 Whisk together orange juice, soy sauce, and cornstarch in small bowl.

2 Sprinkle catfish with five-spice powder and salt.

3 Spray large nonstick skillet with nonstick spray and set over medium heat. Add bell pepper and cook, stirring occasionally, until softened, 2 minutes. Add pineapple, scallions, and jalapeño; cook, stirring, until bell pepper is crisp-tender and pineapple begins to brown, about 1 minute. Transfer to medium bowl.

4 Wipe out skillet and spray with nonstick spray. Add catfish and cook until browned and just opaque throughout, about 3 minutes per side. Place 1 fillet on each of 4 plates.

5 Return bell pepper mixture to skillet. Re-whisk orange juice mixture and add to skillet. Cook, stirring constantly, until sauce comes to boil and thickens slightly, about 1 minute. Remove from heat and stir in cilantro. Spoon bell pepper mixture evenly onto plates.

PER SERVING (1 catfish fillet and ¾ cup bell pepper mixture): 254 Cal, 10 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 84 mg Chol, 570 mg Sod, 16 g Carb, 2 g Fib, 25 g Prot, 40 mg Calc.

PointsPlus value: 6.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.