This delicious sauce recipe is great for rice dishes. It has plenty of vegetables and fresh fish, which are rich in omega 3s, lean protein, and healthy fats. This dish will not only leave you feeling full, but also help to lower cholesterol levels. It's a great way to eat your vegetables and fish. Our Fish and Vegetable Rice is so healthy, low in calories, fat, and sodium, and high in vitamins, minerals, and phytonutrients.
Ingredients:
1 1/2 cups vegetable oil (or olive oil)
1/2 cup flour
2 1 2 cups water (approx.)
5 cups vegetable stock (approx. 1/2 of a small carton from a health food store)
2 cans of white fish (6 ounces each)
1 can of water chestnuts
1/4 to 1/2 cup soy sauce (depending on taste)
5 green onions, chopped.
1 tablespoon fresh ginger, minced.
2 tablespoon sesame seeds [optional] (for garnish).
Directions
Add vegetable oil in a medium saucepan and heat over medium heat. While oil heats, mix flour with water in a measuring cup, stir until clump forms or all flour is moistened and no lumps remain. Pour mixture into hot oil and stir rapidly with a wire whisk. Continue stirring until sauce boils and is thickened. Remove from heat and add vegetable stock, fish (drained), water chestnuts, soy sauce, green onions, and ginger. Cook over medium heat for 10 to 15 minutes or until vegetables are tender. Serve over rice.
Garnish with sesame seeds or chopped green onion if desired.
Makes 5 servings.
