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Halibut-Asparagus Stir-Fry

Halibut-Asparagus Stir-Fry
  • Prep 25 min
  • Total 25 min
  • Servings 4
Betty Crocker's Heart Healthy Cookbook shares a recipe! Combining Asian flavors with meaty fish and tender-crisp veggies is a really good idea.
Updated June 30, 2010

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

Steps

  • 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.

  • 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 Facts

Serving Size: 1 Serving
Calories
155
Calories from Fat
20
Total Fat
2 g
Saturated Fat
0g
Cholesterol
60 mg
Sodium
370 mg
Potassium
720 mg
Total Carbohydrate
11 g
Dietary Fiber
3 g
Protein
25 g
% Daily Value*:
Vitamin A
14%
14%
Vitamin C
20%
20%
Calcium
4%
4%
Iron
10%
10%
Exchanges:
2 Vegetable; 3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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