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The Recipe Instructions |
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Ingredients
Vegetable cooking spray, as needed
4 halibut filets, 1" thick, (1 1/4 lbs total)
1 small onion, minced
2 scallions, white and 1" green, chopped
3 large garlic cloves, minced
2 tbsp minced fresh ginger
1/8 tsp crushed red pepper flakes, or to taste
1/4 cup dry white wine
1/8 tsp sugar substitute
1/2 cup 98% fat-free no-salt-added canned
chicken broth or fish stock
2 cup raw instant brown rice
Directions
Lightly coat a nonstick covered skillet with cooking spray and heat until
very hot, but not smoking. Add the filets and brown them, skin-side down,
for 2 minutes. Add the onion, scallions, garlic, ginger and pepper flakes.
Cook for 1 minute.
Reduce the heat, turn filets, and add the wine, sugar substitute and broth.
Cover the pan and simmer fish for about 10 minutes until cooked through.
Use a thin small knife inserted into the fish to check that it is done.
While the fish is simmering, prepare instant brown rice for 4 according to
package directions.
When fish is cooked through, serve over brown rice. Spoon pan vegetables
and some of the sauce over the filets.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Very Lean Protein, 2 1/2 Carbohydrate
(Bread/Starch).
Nutrition Facts: 336 calories (11% calories from fat), 34 g protein, 4 g
total fat (0 saturated fat), 38 g carbohydrates, 3 g dietary fiber, 44 mg
cholesterol, 94 mg sodium.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
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Per Serving (excluding unknown items): 24 Calories; trace Fat (2.9%
calories from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 2mg Sodium. Exchanges: 1/2 Vegetable; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Halibut Fillets Braised With Ginger, Garlic, And Wine Recipe brought to you by Diet Recipes To-Go
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