Betty Crocker's Heart Healthy Cookbook shares a recipe! Combining Asian flavors with meaty fish and tender-crisp veggies is a really good idea.
Halibut-Asparagus Stir-Fry
- Prep Time 25 min
- Total 25 min
- Servings 4
- Ingredients 10
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
Instructions
-
Step1Spray 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.
-
Step2Carefully stir in remaining ingredients. Cook until fish flakes easily with fork and mixture is thoroughly heated. Serve with additional soy sauce.
Nutrition
155
Calories
2 g
Total Fat
25 g
Protein
11 g
Total Carbohydrate
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;Tips from the Betty Crocker Kitchens
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