Bursting with color and flavor, a veggie-packed fish stir-fry can be on your dinner table in less than 30 minutes.
Halibut and Asparagus Stir-Fry
- Prep Time 25 min
- Total 25 min
- Servings 4
- Ingredients 11
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
Instructions
-
Step1In 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.
-
Step2Carefully 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.
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
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