Broiled Halibut with Sesame and Ginger - 8.1g Carbs, 2g Fiber, 1g Sugar
{Suggestions: Be sure to use low sodium soy sauce. IF you are on
a low sodium diet... it might be best to pass this one by.
Take care, Gloria}
Recipe From: By Danilo Alfaro, About.com: Culinary Arts Guide
Nutrition From: http://caloriecount.about.com
This simple, Asian-inspired recipe combines soy, sesame and ginger
and really highlights the meaty flavor of the halibut.
Prep Time: 4 hours
Cook Time: 10 minutes
Total Time: 4 hours, 10 minutes
24 oz halibut fillets
1/2 cup soy sauce, low sodium
1/2 cup rice wine vinegar
2 Tbsp sesame oil
2 Tbsp fresh ginger, peeled and minced
3 cloves garlic, peeled and crushed
1/2cup scallions (green onions), finely chopped
1/4 cup sesame seeds
1. In a large glass bowl, combine soy sauce, vinegar, sesame oil,
garlic, ginger and half of the chopped scallion.
2. Place the fillets in a large resealable zipper baggie, then pour
the marinade liquid into the baggie, squeeze out any excess air and
seal. This marinating technique allows a relatively small amount of
liquid to cover the entire surface area of the halibut fillets.
3. Marinate fillets in the refrigerator for 2-4 hours.
4. Preheat oven to Broil.
5. Remove fillets from baggie and place them skin side down on a sheet
pan lined with a silicone baking mat. Sprinkle generously with sesame
seeds, patting them firmly against the fillets. The fillets should be
fully coated with sesame seeds.
6. Place pan in on top rack of your oven (or under the broiler if you
have a separate broiler) and broil 7-8 minutes or until the fillets
flake but still give slightly when pressed with your thumb; don't over
cook them, though, or they'll be too dry.
7. While the fillets cook, pour the leftover marinade liquid into a
saucepan and bring to a boil, then lower to a simmer and reduce while
the fillets cook.
Note: For safety reasons, it is important to bring the marinade to a
full boil before serving it with the dish.
8. Serve halibut topped with the reduced marinade and garnished with
the remaining green onion.
Servings: 4
Serving Size 263.2g
Nutrition per Serving:
403 Calories, 149 Calories from Fat, 16.5g Total Fat, 2.4g Saturated Fat,
0g Trans Fat, 70mg Cholesterol, *1184mg Sodium, 8.1g Total Carbs,
2g Dietary Fiber, 1g Sugars, 49.6g Protein
Vitamin A 9%- Vitamin C 5% - Calcium 21% -Iron 24%
* Based on a 2000 calorie diet
Nutrition Grade: 96% confidence - A-
--> Good points
Very low in sugar
High in magnesium
High in niacin
High in phosphorus
Very high in selenium
High in vitamin B6
--> Bad points
High in sodium
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