Banning That Deceptive Oil

Chinese stir-fries can be deceptively high in fat. Because we see all the wholesome vegetables and perhaps fish that go into them--as they do in the recipe below--we tend not to think about how much oil is involved. But it can be plenty. In the case of fish, stir-frying can be almost like deep frying.

In this recipe, I tried sauteing the fish in a wok sprayed with nonstick cooking spray, and it works fine. You just have to make sure that the wok is hot and that the bottom is well covered with the spray.

Also, to make sure the cooking times come out right, blanch the carrots before adding them to the wok. And undercook the fish slightly when stir-frying, because it gets reheated in the sauce at the end.

This recipe makes plenty of sauce for spooning over rice. Remember, rice contains only a trace of fat, so you can serve it generously.

CHINESE ROCK COD WITH VEGETABLES

1 small carrot, sliced

1 pound rock cod steak

Nonstick cooking spray

2 (1/4-inch) slices ginger root

2 teaspoons slivered garlic

2 teaspoons slivered ginger root

1 green onion, cut into 1-inch pieces

1 (5.95-ounce) can straw mushrooms

1 cup nonfat chicken broth

4 teaspoons cornstarch

2 teaspoons soy sauce

1/2 teaspoon salt

2 teaspoons sesame oil

4 teaspoons oyster sauce

Cook sliced carrot in boiling water until tender, about 5 minutes. Drain and set aside.

Remove skin and bones from fish. Cut fish into 2-inch pieces.

Spray wok with nonstick cooking spray; heat until hot. Add 2 slices ginger. When it begins to brown, push to 1 side and add fish. Lower heat and stir-fry fish about 3 minutes until it begins to brown and is almost done. Remove fish from wok and set aside. Discard ginger slices.

Spray wok or heavy skillet with cooking spray and heat until sizzling. Quickly saute garlic, 2 teaspoons slivered ginger root and green onion until tender, about 1 minute. Add mushrooms and reserved carrots. Stir fry until hot.

Add enough chicken broth to cornstarch to blend until smooth, then stir in remaining broth, soy sauce, salt, sesame oil and oyster sauce. Stir into vegetables. Bring to boil. Stir and simmer just until thickened and clear.

Stir in fish. Heat just until hot through and fish flakes when tested with a fork, about 1 minute.

Makes 4 servings.

Each serving contains about:

144 calories; 1,010 mg sodium; 34 mg cholesterol; 3 grams fat; 10 grams carbohydrates; 18 grams protein; 0.56 grams fiber.

* Plate available at Malibu Colony Co. and Laguna Colony Co.