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Sesame Halibut With Asian Vegetables

45 Minutes
492 Calories
17 Ingredients
4 Servings

Ingredients

Directions

  1. Pat dry the halibut fillets and brush both sides of all fillets with 1/2 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 1/2 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.
  8. Makes 4 servings.

Nutrition

  • Calories 492
  • Sodium 433mg
  • Fat 15g
  • Protein 42g
  • Carbs 46g
  • Fiber 5g
Nutrition Facts*
Serving Size 1/4 Recipe Servings Per Recipe 4
Amount Per Serving
Calories 492
% Daily Value
Total Fat 15g 23%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 54mg 18%
Sodium 433mg 18%
Total Carbohydrate 46g 15%
Dietary Fiber 5g 20%
Total Sugars 5g
Protein 42g
Calcium 38mg 4
*Nutrition values are estimates. Actual nutrition values may vary depending on specific types and amounts of ingredients used.

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