Sautéed Bass with Shiitake Mushroom Sauce

Serve with a spinach and mandarin orange salad. You can substitute snapper or rainbow trout for the bass, if you wish.

Yield: 4 servings (serving size: 1 fillet and 1/4 cup sauce)

Ingredients

• 2  teaspoons  canola oil
• 1/8  teaspoon  salt
• 1/8  teaspoon  black pepper
• 4  (6-ounce) skinned bass fillets
• 2  cups  sliced shiitake mushroom caps
• 1  teaspoon  dark sesame oil
• 2  teaspoons  bottled ground fresh ginger (such as Spice World)
• 1  teaspoon  bottled minced garlic
• 1  cup  chopped green onions
• 1/4  cup  water
• 1/4  cup  low-sodium soy sauce
• 1  tablespoon  lemon juice

Preparation

1. Heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle salt and pepper over fish. Add fish to pan; cook 2 1/2 minutes on each side or until fish flakes easily with a fork or until desired degree of doneness. Remove fish from pan; cover and keep warm.

2. Add mushrooms and sesame oil to pan; sauté 2 minutes. Add ginger and garlic to pan; sauté 1 minute. Add the green onions and remaining ingredients to pan; sauté 2 minutes. Serve with fish.

Nutritional Information

Calories:

247 (28% from fat)

Fat:

7.6g (sat 1.2g,mono 3.2g,poly 2.4g)

Protein:

33.2g

Carbohydrate:

6.9g

Fiber:

1.7g

Cholesterol:

140mg

Iron:

2.9mg

Sodium:

629mg

Calcium:

49mg