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

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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