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Halibut and Asparagus Stir-Fry

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Halibut and Asparagus Stir-Fry
  • Prep 25 min
  • Total 25 min
  • Servings 4
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Bursting with color and flavor, a veggie-packed fish stir-fry can be on your dinner table in less than 30 minutes.
Updated Sep 20, 2016

Ingredients

  • 2 teaspoons olive or canola oil
  • 1 lb halibut fillets, cut into 1-inch pieces
  • 1 medium onion, thinly sliced
  • 3 cloves garlic, finely chopped
  • 1 teaspoon finely chopped gingerroot
  • 1 box (9 oz) frozen asparagus cuts, thawed, drained
  • 6 ounces whole wheat vermicelli or angel hair pasta (dry)
  • 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

Steps

  • 1
    In 12-inch nonstick skillet, heat oil over medium-high heat. Add halibut, onion, garlic, gingerroot and asparagus; cook and stir 2 to 4 minutes or until fish almost flakes with fork. Meanwhile, cook pasta according to package directions, omitting salt.
  • 2
    Carefully stir in remaining ingredients. Cook 2 to 3 minutes, stirring frequently, until heated through and fish flakes easily with fork. Serve with pasta and additional reduced-sodium soy sauce if desired.

Tips from the Betty Crocker Kitchens

  • tip 1
    When asparagus is in season and plentiful, substitute 1 pound fresh for the frozen.

Nutrition

170 Calories, 4g Total Fat, 26g Protein, 9g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
170
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
1/2g
4%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
370mg
15%
Potassium
710mg
20%
Total Carbohydrate
9g
3%
Dietary Fiber
2g
10%
Sugars
4g
Protein
26g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
20%
20%
Calcium
4%
4%
Iron
6%
6%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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