Halibut Stir-Fry
Categories: Diabetic, Fish, Main dish, Vegetables
Yield: 1 servings
2 ts Sesame oil -asparagus cuts, thawed and
1 lb Halibut or lean fish -drained
-steaks, cut into l-inch 1 cn (4 ounces) sliced
-pieces -mushrooms, drained
1 md Onion, thinly sliced 1 md Tomato, cut into thin
3 Cloves garlic, finely -wedges
-chopped 2 tb Soy sauce
1 ts Finely chopped gingerroot 1 tb Lemon juice
1 pk (10 ounces) frozen
Cod, pollack and albacore tuna are examples of other
lean fish that would
be delicious substitutes for the halibut.
Heat oil in 10-inch nonstick skillet over medium-high
heat. Add fish,
onion, garlic, gingerroot and asparagus. Stir-fry 2 to 3
minutes or until
fish almost flakes with fork. Carefully stir in
remaining ingredients;
heat through. Serve with additional soy sauce if
desired.
4 servings.
Nutrition Information Per Serving 1 serving
Percent of U.S. RDA
Calories 170 Protein 34% Protein ,g 22 Vitamin A 18%
Carbohydrate 9 Vitamin C 22% Fat,g 6 Thiamin 6%
Cholesterol, mg 35 Riboflavin 6% Sodium, mg 630 Niacin
6%
Potassium, mg 610 Calcium 4% Iron 8%
Categories: Diabetic, Fish, Main dish, Vegetables
Yield: 1 servings
2 ts Sesame oil -asparagus cuts, thawed and
1 lb Halibut or lean fish -drained
-steaks, cut into l-inch 1 cn (4 ounces) sliced
-pieces -mushrooms, drained
1 md Onion, thinly sliced 1 md Tomato, cut into thin
3 Cloves garlic, finely -wedges
-chopped 2 tb Soy sauce
1 ts Finely chopped gingerroot 1 tb Lemon juice
1 pk (10 ounces) frozen
Cod, pollack and albacore tuna are examples of other
lean fish that would
be delicious substitutes for the halibut.
Heat oil in 10-inch nonstick skillet over medium-high
heat. Add fish,
onion, garlic, gingerroot and asparagus. Stir-fry 2 to 3
minutes or until
fish almost flakes with fork. Carefully stir in
remaining ingredients;
heat through. Serve with additional soy sauce if
desired.
4 servings.
Nutrition Information Per Serving 1 serving
Percent of U.S. RDA
Calories 170 Protein 34% Protein ,g 22 Vitamin A 18%
Carbohydrate 9 Vitamin C 22% Fat,g 6 Thiamin 6%
Cholesterol, mg 35 Riboflavin 6% Sodium, mg 630 Niacin
6%
Potassium, mg 610 Calcium 4% Iron 8%