Halibut with Green Onions and Ginger

  • Serves: 4; 3 ounces fish and 1 tablespoon sauce per serving


Description

Quick and super-easy, this dish gets lots of flavor from the aromatic ingredients in the topping. Serve the fish with brown rice and your favorite green veggie for a healthful meal.

Ingredients

4 halibut fillets (about 4 ounces each), rinsed and patted dry
1/4 teaspoon pepper
1/8 teaspoon salt
2 teaspoons canola or corn oil and 1 teaspoon canola or corn oil, divided use
1/4 cup thinly sliced green onions (green and white parts)
1 tablespoon minced peeled gingerroot
1 medium garlic clove, minced
2 teaspoons grated lime zest
1 tablespoon fresh lime juice
1 tablespoon soy sauce (lowest sodium available)
1/8 teaspoon toasted sesame oil

Cooking Instructions

Sprinkle the fish with the pepper and salt. Using your fingertips, gently press the seasonings so they adhere to the fish.

In a large nonstick skillet, heat 2 teaspoons canola oil over medium-high heat, swirling to coat the bottom. Cook the fish for 2 minutes, or until browned on the bottom. Turn over. Cook for 2 minutes, or until the fish flakes easily when tested with a fork. Transfer to a plate. Cover to keep warm.

In the same skillet, heat the remaining 1 teaspoon canola oil, swirling to coat the bottom. Cook the green onions, gingerroot, and garlic for 2 minutes, or until the green onions begin to wilt, stirring constantly. Remove from the heat.

Stir in the remaining ingredients. Spoon over the fish.



Nutritional Analysis
Per serving
Calories Per Serving
166
Total Fat
6.5g
Saturated Fat
0.5g
Trans Fat
0g
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Cholesterol
36mg
Sodium
234mg
Carbohydrates
2g
Fiber
1g
Sugar
0g
Protein
24g

Dietary Exchanges


3 lean meat



This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.