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Halibut Stir-Fry
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Cooked by: Chef / Last Modified: 3/24/2004 / Number of Servings: 1 |
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Ingredients: 2 Teaspoon(s) Sesame oil 1 Pound(s) Halibut or lean fish steaks, cut into l-inch pieces 1 medium Onion, thinly sliced 3 Cloves garlic, finely chopped 1 Teaspoon(s) Finely chopped gingerroot 1 Package(s) (10 ounces) frozen asparagus cuts, thawed and drained 1 Can(s) (4 ounces) sliced mushrooms, drained 1 medium Tomato, cut into thin wedges 2 Tablespoon(s) Water or vegetable stock 1 Tablespoon(s) Asparagus; Fresh, Any Color |
Directions: 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%
From the files of Al Rice, North Pole Alaska. Feb 1994
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Source: Arrowhead Mills "Hearty Main Dish Meals without meat" tri-fo |
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