Halibut Fillets Braised With Ginger, Garlic, And Wine from Healthy Diabetic Recipes

Halibut Fillets Braised With Ginger, Garlic, And Wine Recipe

Recipe 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 cups raw instant brown rice

Recipe Instructions:

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"

Servings: 4

“Food without wine is a corpse; wine without food is a ghost; united and well mitched they are as body and soul, living partners.”

~ Andre Simon (1877-1970)

 

:: TOP ::