Healthy Minute

Thanks for checking out our short video segments that share recipes and tips from A to Z on preparing foods that are nutritious, delicious and have cancer fighting benefits. Each segment is only one minute long and you can visit our blog page for more videos and recipes.  Our latest installment is below.

 

Steamed Halibut with Ginger and Green Beans

From the American Institute for Cancer Research (www.aicr.org)

·       Light, different and tasty all describe this week’s recipe. Since it features fish, you can add to that list a healthy measure of nutritional value.

·       The name “halibut” originates from the Middle English term hali, meaning holy, because the fish was often eaten only on holy and fasting days. And since butte meant flatfish, the halibut could be literally known as “holy flatfish.”

·       Ecologically, Pacific halibut is a good choice and it contains beneficial omega-3 fatty acids. Steaming it produces a nice light flaky texture.

·       The coarse sea salt with its crusty quality and hint of ocean-like flavor is the ideal rub for the fish. The ginger imparts a pungent and spicy quality. The soy sauce gives a pleasant Asian accent.

·       The sesame oil, with its rich amber color and aroma, is a great way to cut out the butter normally associated with cooking fish. Sesame oil’s smokiness blends well with the somewhat sweet essence of the peanut oil producing a distinctive flavor. The cilantro completes the combination of oils and provides a sprinkle of color to the fillets.

·       The green beans add color and fresh garden taste and texture to the dish. So take a break from baked, poached or fried fish and create a dish that is sure to surprise and please.

Steamed Halibut with Ginger and Green Beans

*     1 lb. fresh green beans

*     1 lb. halibut (4 fillets), rinsed and patted dry with paper towel

*     1/2 tsp. coarse sea salt

*     1 Tbsp. minced fresh ginger

*     3 Tbsp. thinly sliced green onions

*     1 Tbsp. low-sodium dark soy sauce

*     1 Tbsp. peanut oil

*     1 Tbsp. toasted sesame oil

*     1/4 cup fresh cilantro sprigs, lightly packed

Steam green beans for about 5 minutes and set aside.

Gently rub both sides of the fillets with salt. Place them onto a heatproof ceramic dish. Sprinkle ginger over top.

Place dish onto a steamer over several inches of boiling water and cover. Gently steam fillets for 10 to 12 minutes.

Remove ceramic dish from steamer. Sprinkle green onions and drizzle soy sauce over fillets.

Heat peanut and sesame oils in small skillet over medium high heat until they just begin to smoke. Then carefully pour on top of fillets. Use caution because hot oil will cause onion and residual water on fillets to pop and spatter. Arrange green beans around fillets. Garnish fish with cilantro and serve immediately.

Makes 4 servings.

Per serving: 200 calories, 7 g total fat (1 g saturated fat), 8 g carbohydrate,
26 g protein, 4 g dietary fiber, 410 mg sodium.

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