Steamed Halibut
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This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 299 |
| pro | 40 g |
| total fat | 12 g |
| sat. fat | 2 g |
| carb | 6 g |
| fibre | 1 g |
| chol | 62 mg |
| sodium | 538 mg |
| potassium | 952 mg |
| % RDI: | - |
| calcium | 8 |
| iron | 15 |
| vit A | 19 |
| vit C | 83 |
| folate | 14 |
Ingredients
- 4 halibut fillets, (each 6 oz/175 g)
- 1/4 tsp pepper
- 2 tbsp vegetable oil
- 1 cup sliced shiitake mushroom caps
- 4 tsp light soy sauce
- 1 sweet red pepper, julienned
- 4 slices prosciutto or ham, julienned
- 2 green onions, julienned
- 1 (1-1/2-inch/4 cm) gingerroot, peeled and finely julienned
- 1/2 cup sodium-reduced chicken broth
- 1 tsp cornstarch
Preparation
Arrange fish on heatproof plate; sprinkle with pepper.
In skillet, heat oil over medium heat; cook mushrooms and half of the soy sauce until softened, 3 minutes. Arrange over fish along with red pepper, prosciutto, green onions and ginger.
Pour enough water into wok to come 1 inch (2.5 cm) below food. Place bamboo steamer or rack in wok; bring to boil. Place plate in steamer or on rack; cover with steamer lid or top of wok and steam over medium-high heat until fish flakes easily when tested, about 12 minutes.
Transfer fish mixture to plate; pour juices into small skillet. Whisk together broth, cornstarch and remaining soy sauce; whisk into skillet and bring to boil. Cook, stirring, until thickened, 1 minute. Pour over fish.
In skillet, heat oil over medium heat; cook mushrooms and half of the soy sauce until softened, 3 minutes. Arrange over fish along with red pepper, prosciutto, green onions and ginger.
Pour enough water into wok to come 1 inch (2.5 cm) below food. Place bamboo steamer or rack in wok; bring to boil. Place plate in steamer or on rack; cover with steamer lid or top of wok and steam over medium-high heat until fish flakes easily when tested, about 12 minutes.
Transfer fish mixture to plate; pour juices into small skillet. Whisk together broth, cornstarch and remaining soy sauce; whisk into skillet and bring to boil. Cook, stirring, until thickened, 1 minute. Pour over fish.
Source : Canadian Living Magazine: May 2009
- Keywords : Dinner; Halibut; Mushrooms; Steam; Prosciutto; Main Course; Ginger; Chicken broth/stock;
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