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
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.
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
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.
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
3 lean meat
© 2012 American Heart Association, Inc.