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Halibut-Asparagus Stir-Fry

Betty Crocker's Heart Healthy Cookbook shares a recipe! Combining Asian flavors with meaty fish and tender-crisp veggies is a really good idea.

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( 22 Ratings)

22 Ratings

5 Stars 23%

4 Stars 41%

3 Stars 14%

2 Stars 18%

1 Stars

Member Reviews ( 9 )

42b2b0f3-437d-4684-ade4-c974c2adb7ba

Prep Time 25 min
Total Time 25 min
Servings 4

Ingredients

1: lb halibut, swordfish or tuna fillet, cut into 1-inch pieces

1: medium onion, thinly sliced

3: garlic cloves, finely chopped

1: teaspoon finely chopped gingerroot

1: box (10 oz) frozen asparagus cuts, thawed, drained

1: package (8 oz) sliced fresh mushrooms (3 cups)

1: medium tomato, cut into thin wedges

2: tablespoons reduced-sodium soy sauce

1: tablespoon lemon juice

: Additional reduced-sodium soy sauce, if desired

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Directions

1 Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Add fish, onion, garlic, gingerroot and asparagus; cook and stir 2 to 3 minutes or until fish almost flakes with fork.
2 Carefully stir in remaining ingredients. Cook until fish flakes easily with fork and mixture is thoroughly heated. Serve with additional soy sauce.

EXPERT TIPS

Expert Tips

Halibut is the largest member of the flatfish family and can weigh up to half a ton! Most halibut, however, weighs between 50 and 100 pounds.

Does fresh asparagus sound good? Use 1 pound, cut into 1-inch pieces, for the frozen asparagus.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 155
Calories from Fat: 20 ),

% Daily Value

Total Fat: 2 g; 2 %
(Saturated Fat 0g, 0% ),
Cholesterol: 60 mg; 60 %;
Sodium: 370 mg; 370 %;
Total Carbohydrate: 11 g; 11 %
(Dietary Fiber 3 g 3 % ),
Protein: 25 g; 25 %

% Daily Value*:

Vitamin A: 14%;
Vitamin C: 20%;
Calcium: 4%;
Iron: 10%;

Exchanges:

2 Vegetable; 3 Very Lean Meat;

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 3 of 9 Reviews View All

Posted 11/28/2012 1:10:47 PM REPORT ABUSE MagPie78 said:

Rating:

The flavor was great the kids and husband loved it! Will definately make again

This reply was: Helpful Inspiring

Posted 10/24/2012 12:48:42 PM REPORT ABUSE ChefZima-Lee said:

Rating:

Did this recipe to the T accept for the frozen asparagus. Substituted fresh for frozen, and I'm sure that makes a big difference. You need a little bit more time to cook it in step 1, so don't add the fish right away. Tasty and good over rice.

This reply was: Helpful Inspiring

Posted 1/30/2012 5:46:03 PM REPORT ABUSE KutaWife said:

Rating:

I used tuna steaks because they were a lot less expensive than halibut. Next time, I will not cut the onions into thin slices, instead I will cut them into thick wedges and halve instead of slice the mushrooms. Making all the veggies into bite size chunks makes the meal prettier, but will also keep some crunch to the onions since it is a stir-fry. I thought it had good flavor though, especially wiht the garlic and ginger, and I served it over white rice. Super healthy for sure!

This reply was: Helpful Inspiring