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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

Content Continues Below ⤵

  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: Makes 8 servings.

Ingredients

  • 3 cups fresh rhubarb, cut crosswise in 1/2-inch slices, about
  • 3/4 lb.
  • 4 cups cold water
  • 1 cup strawberries, sliced
  • 1 cup orange juice
  • 4 mint sprigs, for garnish

Directions

  1. In large, stainless steel or other non-reactive saucepan, combine rhubarb and water. Cover and bring to boil over medium-high heat.
  2. Reduce heat and simmer 15 minutes. Set covered pot aside to steep for 10 minutes.
  3. Set large strainer over bowl. Pour contents of pot into strainer and drain liquid into bowl. Using back of wooden spoon, press very lightly on rhubarb, just to extract liquid that drains easily. Pressing too firmly will make infusion cloudy. Discard pulp.
  4. Pour liquid, about 4 cups, into jar or other container, preferably glass, and let sit until room temperature, then cover and refrigerate for up to 2 days.
  5. To serve Refresher: Measure 3 cups rhubarb infusion. Pour 1/2 cup into pitcher, add strawberries, and muddle until combined.
  6. Pour in remaining rhubarb infusion and orange juice.
  7. To serve, divide among 4 ice-filled, tall glasses.
  8. Garnish each glass with mint sprig, if using. For single serving, in a glass, combine 1/4 cup rhubarb infusion with 2 strawberries, and then add remaining 1/2 cup infusion, 1/4 cup orange juice and ice.

    *Note:: optional: sweeten to taste with sugarfree sweetener, such as stevia, Splenda or Equal.

Nutritional Information Per Serving:

Calories: 30
Calories from fat: zero
Fat: zero grams
Unsaturated Fat: zero grams
Saturated Fat: zero grams
Trans Fat: zero grams
Fiber: 1 grams
Carbohydrates: 7 grams



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