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Fried Fish with Lemon Sauce, Vegetable-Rice Pilaf, Braised Peas and Scallions
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
30 min 25 min 457 14.1g 28% 86mg 25.6g 56.7g 11.6g 20.7g 1174mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 4.5, Fruit: 0.1, Bread: 1.9, Lean meat: 0.2, Fat: 2.2, Sugar: 0.1, Very lean meat protein: 1.7
Fried Fish with Lemon Sauce
Prep: 10 min, Marinate: 15 min, Cook: 15 min.
  • 2 chicken stock cubes
  • 3/4 lb. skinned white fish fillets, such as Plaice
  • 2 Tbs. plus 2 tsp. cornflour or arrowroot
  • 1 tsp. sugar
  • 1 Tbs. dry sherry
  • 1 Tbs. light soy sauce
  • 1/2 lemon, juiced
  • 4 spring onions
  • 1 Tbs. oil

Crumble half the seasoning cube over fish. Cut the fish into thin strips. Let stand about 15 minutes. Meanwhile, mix the 2 tsp. cornflour with the sugar, sherry, soy sauce, and lemon juice. Crumble in the rest of the seasoning cube. Slice spring onions diagonally. Coat fish strips with the remaining cornflour, shaking off any excess. Heat the oil in a non-stick wok or frying pan and fry the fish quickly, a few strips at a time, until golden brown. Remove and keep warm. Add onions to the pan and cook for 1-2 minutes, stirring. Add the sauce mixture and bring to a boil, stirring. Place fish in the sauce and serve.

Per serving: calories 202, fat 6.9g, 31% calories from fat, cholesterol 71mg, protein 16.3g, carbohydrates 18.7g, fiber 2.6g, sugar 9.0g, sodium 427mg, diet points 4.6.

The recommended wines are: Chablis, Chenin Blanc, or Fumé Blanc.

Vegetable-Rice Pilaf
Prep: 10 min, Cook: 25 min.
  • 3/4 cup long-grain rice
  • 1-1/2 cups vegetable stock
  • 1/4 tsp. dried basil, crushed
  • 1/2 lb. vegetable medley
  • 1/4 cup green or red bell pepper, seeded and chopped

Heat a heavy nonstick skillet sprayed with nonstick cooking spray over medium heat 1 minute. Add rice and cook 3-4 minutes, stirring constantly until browned. Stir in stock and basil. Bring to a boil. Reduce heat to low, cover tightly and simmer 10 minutes. Stir in vegetables and pepper. Cover and simmer 10 minutes more, or until rice is done and most of liquid is absorbed.

Per serving: calories 89, fat 0.4g, 4% calories from fat, cholesterol 0mg, protein 2.6g, carbohydrates 19.1g, fiber 2.0g, sugar 2.2g, sodium 121mg, diet points 1.9.

Braised Peas and Scallions
Prep: 10 min, Cook: 5 min.
  • 2 Tbs. unsalted butter
  • 1 tsp. sugar
  • 12 scallions, halved lengthwise and cut crosswise into 1 inch thick pieces
  • 2 cups peas, thawed if frozen
  • 2/3 cup chicken stock

Melt butter in a saucepan over medium heat. Add sugar, scallions, peas and salt and pepper to taste. Cook 1 minute, stirring. Stir in stock and simmer, partially covered, 2 minutes or until peas are barely tender. Boil uncovered 1-2 minutes or until peas are tender and liquid is almost evaporated.

Per serving: calories 165, fat 6.8g, 37% calories from fat, cholesterol 16mg, protein 6.6g, carbohydrates 19.0g, fiber 7.0g, sugar 9.5g, sodium 289mg, diet points 3.0.