Facebook

Sesame Halibut With Asian Vegetables

MerckEngage User Rating:

Rate this recipe

Sesame Halibut With Asian Vegetables Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
492
Calories from Fat
135
% Daily Value
Total Fat
15g
23%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
54mg
18%
Sodium
433mg
18%
Total Carbohydrates
46g
15%
Dietary Fiber
5g
20%
Sugars
5g
Protein
42g
Calcium
38mg
4%

Number of servings: 4

Calories per serving: 492

Preparation time: 40 min

Total time: 45 min

Ingredients

1 12 lb (four 6-oz) halibut fillets

1 tbsp canola oil, divided

14 cup sesame seeds

12 tsp garlic powder

14 tsp salt

Nonstick cooking spray

1 tsp olive oil

4 sliced green onions

1 cup sliced red bell peppers

1 cup carrots, cut into thin strips

1 cup zucchini, cut into thin strips

2 cups fresh spinach leaves

3 tbsp water, divided

1 12 tbsp reduced-sodium soy sauce

1 tsp brown sugar

1 tsp cornstarch

1 cup brown rice, cooked according to directions without salt or fat

Directions

1. Pat dry the halibut fillets and brush both sides of all fillets with 12 tbsp canola oil.

2. In a shallow dish combine the sesame seeds, garlic powder, and salt. Press halibut steaks into sesame seed mixture, coating both sides.

3. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add 12 tbsp canola oil. When hot, add coated halibut and cook 3 to 4 minutes on each side or until cooked through.

4. Meanwhile, spray another large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add olive oil. When hot, add onions and pepper. Stir-fry for 1 to 2 minutes.

5. Add carrots, zucchini, spinach, and 2 tbsp water. Cover. Cook for 3 to 4 minutes until vegetables are tender.

6. Combine soy sauce, brown sugar, cornstarch, and 1 tbsp water. Add to the skillet and stir 1 to 2 minutes to heat through.

7. Serve halibut steaks with vegetables over hot rice.

Makes 4 servings.

Facebook Twitter Pinterest