Healthy recipe: Sweet and Sour Fish

Serves 4

2 teaspoons canola or vegetable oil

1 cup thinly sliced onions

1 medium clove garlic, peeled and minced

1 tablespoon peeled and finely slivered ginger

1 medium red bell pepper, stemmed, seeded and thinly sliced

¼ teaspoon crushed red pepper flakes

½ cup bottled Asian sweet-and-sour sauce

¼ cup water

1 1/3 pounds cod or snapper fillets, cut into 4 pieces

1 tablespoon lemon juice or rice vinegar

Optional: 1 green onion, finely chopped

1. In a large, nonstick skillet, heat oil over medium heat. When hot, put onions into pan. Sauté 5 minutes. (Add a tablespoon or two of water to keep from sticking.) Add garlic, ginger, bell pepper and red-pepper flakes; cook 5 minutes, stirring occasionally.

2. Stir the sweet-and-sour sauce and water into the vegetables, mixing well. Put fish into pan, spooning some of the sauce over it. Cover pan and cook at a low simmer for about 10 minutes or until the fish flakes.

3. Add lemon juice and green onion if using. (Serve with rice to soak up the juices.)

Data per serving:

Calories 248

Protein 27.5g

Fat 4g

Carbohydrates 24.4g

Sodium 262mg

Saturated fat 0.38g

Monounsaturated fat 1.55g

Polyunsaturated fat 2.10g

Cholesterol 65mg