Fish Creole a light entree with little fat

Fish Creole is a refreshingly light entree. The fish is stir-fried, and seasoned with the classic flavors of New Orleans -- green pepper, celery, onion and tomatoes. Served over hot rice, the price you pay for such good taste in fat per serving is a reasonably low 9 grams.

The recipe is from a treasury of practical ideas, Better Homes and Gardens' "Easy Everyday Cooking." The book features about 190 no-fuss recipes for attractive main and side dishes and desserts, well presented with large color photos.

Fish Creole

1 pound fresh or frozen swordfish, sea bass, tuna or tilefish steaks, cut 1 inch thick

14 1/2-ounce can tomatoes, cut up

1/2 teaspoon sugar

1/2 teaspoon salt

1/8 to 1/4 teaspoon ground red pepper

1 tablespoon cooking oil

1 medium onion, chopped

1 stalk celery, thinly sliced

1 medium green sweet pepper, cut into 2-inch strips

2 tablespoons snipped parsley

2 cups hot cooked rice

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 1-inch cubes. Discard any skin and bones. Set aside.

In a small bowl, stir together undrained tomatoes, sugar, salt and ground red pepper. Set aside.

Add cooking oil to a wok or large skillet. Preheat over medium-high heat (add more oil if necessary during cooking). Stir-fry onion and celery in hot oil for 2 minutes. Add sweet pepper strips; stir-fry about 2 minutes more or until vegetables are crisp-tender. Remove the vegetables from wok.

Add half of the fish cubes to wok. Stir-fry for 3 to 5 minutes or until fish flakes easily with a fork, being careful not to break up pieces. Remove from wok. Repeat with the remaining fish cubes. Remove all the fish from the wok.

Add the tomato mixture to the wok. Return the cooked vegetables to wok. Stir all ingredients together to coat. Cook and stir about 3 minutes or until slightly thickened. Add parsley. Gently stir in fish. Cook for 1 or 2 minutes more or until heated through. Serve immediately in bowls over hot rice.