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Halibut Asparagus Stir-Fry

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  • 25 min prep time
  • 25 min total time
  • 10 ingredients
  • 4 servings
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Featuring a mild fish, this nutritious dish is complete in 25 minutes.

Ingredients

2
teaspoons olive or vegetable oil
1
lb halibut fillets, cut into 1-inch pieces
1
medium onion, thinly sliced
3
cloves garlic, finely chopped
1
teaspoon finely chopped gingerroot
1
box (9 oz) frozen asparagus cuts, thawed, drained
1
package (8 oz) sliced fresh mushrooms (3 cups)
1
medium tomato, cut into thin wedges
2
tablespoons reduced-sodium soy sauce
1
tablespoon lemon juice

Steps

  • 1 In 12-inch nonstick skillet, heat oil over medium-high heat. Add halibut, onion, garlic, gingerroot and asparagus; stir-fry 2 to 4 minutes or until fish almost flakes with fork.
  • 2 Carefully stir in remaining ingredients. Cook 2 to 3 minutes, stirring frequently, until heated through and fish flakes easily with fork. Serve with additional reduced-sodium soy sauce if desired.
  • 1 In 12-inch nonstick skillet, heat oil over medium-high heat. Add halibut, onion, garlic, gingerroot and asparagus; stir-fry 2 to 4 minutes or until fish almost flakes with fork.
  • 2 Carefully stir in remaining ingredients. Cook 2 to 3 minutes, stirring frequently, until heated through and fish flakes easily with fork. Serve with additional reduced-sodium soy sauce if desired.

Expert Tips

When asparagus is in season and plentiful, substitute 1 pound fresh for the frozen. Wash several times in cold water to remove any sand.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
170
Calories from Fat
30
% Daily Value
Total Fat
3g
5%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
370mg
15%
Total Carbohydrate
10g
3%
Dietary Fiber
3g
10%
Sugars
4g
Protein
26g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
20%
20%
Calcium
4%
4%
Iron
10%
10%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
0
*Percent Daily Values are based on a 2,000 calorie diet.
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