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Steamed Halibut with Ginger and Green Beans

Steamed Halibut with Ginger and Green Beans Recipe Photo - Diabetic Gourmet Magazine Recipes

Ingredients

  • 1 lb. fresh green beans
  • 1 lb. halibut (4 fillets), rinsed and patted dry with paper towel
  • 1/2 tsp. coarse sea salt
  • 1 Tbsp. minced fresh ginger
  • 3 Tbsp. thinly sliced green onions
  • 1 Tbsp. low-sodium dark soy sauce
  • 1 Tbsp. peanut oil
  • 1 Tbsp. toasted sesame oil
  • 1/4 cup fresh cilantro sprigs, lightly packed


Directions

  1. Steam green beans for about 5 minutes and set aside.
  2. Gently rub both sides of the fillets with salt. Place them onto a heatproof ceramic dish. Sprinkle ginger over top.
  3. Place dish onto a steamer over several inches of boiling water and cover. Gently steam fillets for 10 to 12 minutes.
  4. Remove ceramic dish from steamer. Sprinkle green onions and drizzle soy sauce over fillets.
  5. Heat peanut and sesame oils in small skillet over medium high heat until they just begin to smoke. Then carefully pour on top of fillets. Use caution because hot oil will cause onion and residual water on fillets to pop and spatter. Arrange green beans around fillets. Garnish fish with cilantro and serve immediately.


Recipe Yield: Makes 4 servings.

Nutritional Information Per Serving:

Calories: 200
Fat: 7 grams
Saturated Fat: 1 grams
Fiber: 4 grams
Sodium: 410 milligrams
Protein: 26 grams
Carbohydrates: 8 grams


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Recipes | Previous Page

Steamed Halibut with Ginger and Green Beans

Steamed Halibut with Ginger and Green Beans Recipe Photo - Diabetic Gourmet Magazine Recipes

Light, different and tasty all describe this week's recipe. Since it features fish, you can add to that list a healthy measure of nutritional value.

The name "halibut" originates from the Middle English term hali, meaning holy, because the fish was often eaten only on holy and fasting days. And since butte meant flatfish, the halibut could be literally known as "holy flatfish."

Ecologically, Pacific halibut is a good choice and it contains beneficial omega-3 fatty acids. Steaming it produces a nice light flaky texture.

The coarse sea salt with its crusty quality and hint of ocean-like flavor is the ideal rub for the fish. The ginger imparts a pungent and spicy quality. The soy sauce gives a pleasant Asian accent.

The sesame oil, with its rich amber color and aroma, is a great way to cut out the butter normally associated with cooking fish. Sesame oils smokiness blends well with the somewhat sweet essence of the peanut oil producing a distinctive flavor. The cilantro completes the combination of oils and provides a sprinkle of color to the fillets.

The green beans add color and fresh garden taste and texture to the dish. So take a break from baked, poached or fried fish and create a dish that is sure to surprise and please.

Steamed Halibut with Ginger and Green Beans

Makes 4 servings.

Ingredients

  • 1 lb. fresh green beans
  • 1 lb. halibut (4 fillets), rinsed and patted dry with paper towel
  • 1/2 tsp. coarse sea salt
  • 1 Tbsp. minced fresh ginger
  • 3 Tbsp. thinly sliced green onions
  • 1 Tbsp. low-sodium dark soy sauce
  • 1 Tbsp. peanut oil
  • 1 Tbsp. toasted sesame oil
  • 1/4 cup fresh cilantro sprigs, lightly packed

Directions

  1. Steam green beans for about 5 minutes and set aside.
  2. Gently rub both sides of the fillets with salt. Place them onto a heatproof ceramic dish. Sprinkle ginger over top.
  3. Place dish onto a steamer over several inches of boiling water and cover. Gently steam fillets for 10 to 12 minutes.
  4. Remove ceramic dish from steamer. Sprinkle green onions and drizzle soy sauce over fillets.
  5. Heat peanut and sesame oils in small skillet over medium high heat until they just begin to smoke. Then carefully pour on top of fillets. Use caution because hot oil will cause onion and residual water on fillets to pop and spatter. Arrange green beans around fillets. Garnish fish with cilantro and serve immediately.

Nutritional Information Per Serving:
200 calories
7 g total fat
1 g saturated fat
8 g carbohydrate
26 g protein
4 g dietary fiber
410 mg sodium


Recipe Yield: 4 servings.

Ingredients

  • 2 boneless, skinless chicken breasts (8 ounces each), butterflied lengthwise into 4 cutlets
  • salt, to taste
  • pepper, to taste
  • 2 tablespoons olive oil, divided
  • 2 cloves garlic, minced
  • 1 leek, white part only, halved and thinly sliced
  • 2 tablespoons chopped fresh oregano
  • 1-1/2 cups quartered artichoke hearts, frozen, canned or jarred
  • 1/2 cup dry white wine
  • 1/2 cup low-sodium chicken stock
  • 1 tablespoon lemon juice
  • 1/2 teaspoon lemon zest
  • 2 teaspoons butter
  • 3/4 cup green California grapes
  • 3/4 cup red California grapes
  • 2 tablespoons chopped flat-leaf parsley

Directions

  1. Season chicken breasts with salt and pepper, to taste.
  2. In saute pan over medium-high heat, heat 1 tablespoon olive oil. Add chicken breasts and sear 3-4 minutes per side. Remove chicken and set aside.
  3. Add remaining olive oil to pan, along with garlic, leek and pinch of salt; cook on medium heat 2-3 minutes to soften leek.
  4. Stir in oregano, artichokes, wine, chicken stock, lemon juice, lemon zest and butter. Simmer 2-3 minutes then add chicken back to pan, basting each breast with sauce.
  5. Add grapes and simmer 3-5 minutes, or until grapes are just soft and chicken is cooked through.
  6. Stir in fresh parsley and serve.

Nutritional Information Per Serving:

Calories: 320
Fat: 12 grams
Saturated Fat: 3 grams
Fiber: 5 grams
Sodium: 390 milligrams
Cholesterol: 70 milligrams
Protein: 26 grams
Carbohydrates: 23 grams



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