7 OR LESS
Asian flavors give fillets an aromatic flair

By Linda Gassenheimer
Knight Ridder News Service

Rice vinegar, soy sauce and pungent five-spice powder — a blend of cinnamon, cloves, fennel seed, star anise and Szechwan peppercorns — dress up this quick snapper dinner.

Fish fillets take only minutes to cook and can easily be overdone. The fish will continue to cook in its own heat for a few minutes, so remove it from the pan when the flesh is just opaque and flaky, about 10 minutes for an inch-thick fillet.

This can be served with a 10-minute bean sprout rice: Bring 2 to 3 quarts water to a boil. Add 1/2 cup long-grain white rice and boil, uncovered, 5 minutes. Add 1/2 cup sliced scallions and boil 5 more minutes. Test a grain; rice should be cooked through but not soft. Stir in 1 cup fresh bean sprouts; drain into a colander. Return rice to pot; stir in 2 teaspoons sesame oil and salt and pepper to taste.

Wine suggestion from Fred Tasker: A gewurztraminer goes well with this spicy, aromatic dish.

Five-spice Snapper

• 1/2 cup fat-free, low-salt chicken broth
• 3 tablespoons rice vinegar
• 1 teaspoon five-spice powder
• 5 large garlic cloves, unpeeled
• 1 tablespoon low-salt soy sauce
• 3 teaspoons dark sesame oil (divided use)
• 3/4 pound snapper fillet

Mix chicken broth, rice vinegar, five-spice mix, garlic, soy sauce and 2 teaspoons sesame oil together; set aside.

Rinse fish in cold running water and pat dry. If desired, dredge fish in a little flour, shaking off excess; or fish may be fried as is. Heat 1 teaspoon sesame oil on high in a wok or skillet until smoking. Brown fish on both sides, about 2 minutes.

Add broth mixture and lower heat to medium. Simmer gently 5 minutes, turning fish once. Remove fish to a plate and boil sauce to reduce slightly, about 1 minute. To serve, place fish on rice and spoon sauce over fish. Makes 2 servings.

Per serving: 278 calories (30 percent from fat), 9.1 g fat (1.4 g saturated, 5.4 g monounsaturated), 60 mg cholesterol, 37 g protein, 10.7 g carbohydrates, 0.5 g fiber, 516 mg sodium.