Posted by: literallydelicious | March 3, 2011

Poached Flounder, Stir-Fried Bok Choy and Baby Bellos

I’m not a fish person. My favorite fish is catfish. Fried. With tartar sauce.

But I’m trying to eat a little healthier. I’m not making huge changes, but I’m trying fish and healthier dishes from time to time. (But you’re still going to see a recipe for chicken fingers and potato salad on here in a few days.) I’m also trying to drink more water and less — way less — Diet Dr. Pepper. Since life to me is pretty much defined by Diet Dr. Pepper and Hershey’s chocolates, this one is going to be iffy.

Anyhoo, here comes one of my first efforts for an all-healthy meal.

*********

POACHED FLOUNDER

flounder fillets

salt and lemon pepper

1-2 lemons

water, fat-free vegetable broth or fat-free chicken broth (low- sodium, too, if you can get it)

1. Thaw fillets in the refrigerator. Rinse.

2. Cut lemons into even slices and line the bottom of the skillet. Season fillets with salt and lemon pepper, then lay out on top of the lemon slices. Add enough water or broth to reach the top of the slices.

3. Bring to a boil; cover and reduce heat to simmer. Cook 8-10 minutes, or until fish flakes easily with a fork.

**********

STIR-FRIED BOK CHOY

bok choy, rinsed and cut into large slices

1 tablespoon oyster sauce

1 tablespoon chicken broth (low sodium, low fat if possible)

1/2 teaspoon cornstarch

1-2 tablespoons olive oil

minced garlic

kosher salt

1. In a small bowl, combine the oyster sauce, broth and cornstarch.

2. In a large nonstick pan, heat oil over medium heat and saute garlic about 30 seconds. Add bok choy and kosher salt. Turn heat to high and toss bok choy with tongs to coat with oil.

3. Cook 10 minutes, frequently turning the bok choy, until lightly browned.

4. Stir in sauce; heat through.

**********

BABY BELLOS

1/2 pound baby bellos, rinsed and stemmed and sliced thickly

2 tablespoons low-sodium soy sauce

2 tablespoons olive oil

1 tablespoon rice vinegar

1. Marinate bellos in the remaining ingredients for 10 minutes. Heat large skillet over medium-high heat. Add belllos and marinade, and stir-fry until bellos are browned and sauce is a bit sticky.

Advertisements

Responses

  1. Looks delicious!

    • They were great! In fact, we had the fish and baby bellos again a few nights later!

  2. Sounds good. I wonder if they sell bok choy in my Small Town World?

    • They have it at both WalMart and Reasor’s here in town, so maybe your store will carry it, too. (Our WalMart carries sushi wrappers — can you believe it?)

      I love bok choy. It’s a little stringy sometimes, but it’s so good.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Categories

%d bloggers like this: