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HEART Insight:
doi: 10.1097/01.HEARTI.0000418032.11095.2f
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Halibut with Green Onions and Ginger

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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, and at heart.org/recipes.

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

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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.

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Ingredients

4 halibut fillets (about 4 ounces each), rinsed and patted dry

¼ teaspoon pepper

⅛ teaspoon salt

2 teaspoons canola or corn oil and 1 teaspoon canola or corn oil, divided use

¼ 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)

⅛ teaspoon toasted sesame oil

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Directions

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.

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Nutrition Analysis

(per serving)

Calories 166

Total Fat 6.5 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 2.0 g

Monounsaturated Fat 3.0 g

Cholesterol 36 mg

Sodium 234 mg

Carbohydrates 2 g

Fiber 1 g

Sugars 0 g

Protein 24 g

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Dietary Exchanges

3 lean meat

© 2012 American Heart Association, Inc.

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