Categories: Cooking Light, Fish, Main Dish, Stir-fry
Ingredients
- 2 (8 ounce) swordfish steaks , 1 inch thick
- 2 tablespoons low sodium soy sauce
- 2 tablespoons dry sherry
- 1 teaspoon minced garlic
- 1 teaspoon peeled minced gingerroot
- 1/2 cup low sodium chicken broth
- 1/4 cup unsweetened pineapple juice
- 1 tablespoon cornstarch
- 3 tablespoons tomato paste
- 2 tablespoons vinegar
- 1 teaspoon sugar
- 1 tablespoon peanut oil
- 1 small onion , thinly sliced
- 2⁄3 cup diagonally sliced carrot
- 1/4 lb fresh snow pea pods , trimmed
- 1 1⁄3 cups sliced fresh mushrooms
- 1⁄3 cup chopped green onion
- 1 cup fresh broccoli florets
- 3 cups cooked rice
Directions
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Cut swordfish into 1-inch pieces; place in a shallow dish.
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Combine soy sauce, sherry, garlic, and gingerroot, stirring well; pour over fish.
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Cover and marinate in refrigerator up to 4 hours.
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Combine the chicken broth and the next 5 ingredients; stir to combine; set aside.
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Remove fish from marinade, discarding marinade.
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Coat a wok or large nonstick skillet with cooking spray.
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Add in oil; heat at medium-high until hot.
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Add fish; stir-fry 3 minutes or until tender; remove from wok; set aside and keep warm.
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Coat wok with cooking spray; heat at med-high heat until hot.
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Add in onion; stir-fry 1 minute; add in carrot; stir-fry 1 minute.
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Add in snow peas, mushrooms, and green onions; stir-fry 2 minutes or until crisp tender.
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Add in broccoli; stir-fry 1 minute.
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Return fish to wok; stir in reserved broth mixture.
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Cook, stirring constantly, until mixture is thickened; serve over rice.