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.

  • 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
  • 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

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.

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.