HALIBUT WITH BROCCOLI AND ALMONDS
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3/4 pound halibut fillet
2 tablespoons corn starch
1/2 pound broccoli florets
1/2 cup julienned carrots
1/4 cup low-sodium soy sauce
2 teaspoons sesame oil
1 clove garlic
1/2 teaspoon ginger
2 tablespoons almond slivers
2 1/2 cups brown rice
Cut halibut into 1" X 2" strips and coat with cornstarch. Combine broccoli, carrots, soy sauce, garlic and ginger in a mixing bowl and set aside. In a large non-stick skillet heat 2 teaspoons of sesame oil, add the fish and fry for 4 to 5 minutes until lightly browned. Remove the fish and set aside. Add the rest of the sesame oil and stir-fry the vegetable mixture for 3 to 4 minutes. Add the almonds and continue to cook for a further minute. Add the fish back to the mixture and warm through for one minute. Serve with the brown rice as a main dish.
Notes: Excellent source of Vitamin A, C, B6, B1, B12, Folacin, Niacin, Zinc and Iron.
Good source of Vitamin B2 and Calcium.
| Serves 4
Prep Time: 0:20
Total Calories 590
Protein 30g
Carbohydrate 101g
Fat 8g
Cholesterol 27mg
Dietary Fiber 3g
%Calories from Fat 12%
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