Halibut and Asparagus Stir-Fry

Bursting with color and flavor, a veggie-packed fish stir-fry can be on your dinner table in less than 30 minutes.

false

( 9 Ratings)

9 Ratings

5 Stars 56%

4 Stars 22%

3 Stars 22%

2 Stars

1 Stars

Member Reviews ( 1 )

fe6b758d-75d0-45a2-a280-0ab858bdeff1

–

Save & Share

The Quick Take & Nutrition Info

toggle

The Quick Take:

Calories 170
Fat 4g
Saturated Fat 1/2g
Sodium 370mg

View Full Nutrition Information

Hide Full Nutrition Information

toggle

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 170
Calories from Fat: 35),

% Daily Value

Total Fat: 4g; 4%
(Saturated Fat 1/2g, 1/2% Trans Fat 0g 0% ),
Cholesterol: 60mg; 60%;
Sodium: 370mg; 370%;
Total Carbohydrate: 9g; 9%
(Dietary Fiber 2g 2% Sugars 4g 4% ),
Protein: 26g; 26%

% Daily Value*:

Vitamin A: 15%;
Vitamin C: 20%;
Calcium: 4%;
Iron: 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 Choices:

1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 25 min
Total Time 25 min
Servings 4

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

Directions

1 In 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.
2 Carefully 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.

Did You Know?

toggle

Expert Tips

When asparagus is in season and plentiful, substitute 1 pound fresh for the frozen.

Reviews

toggle

1 - 1 of 1 Reviews View All

Posted 1/31/2011 3:15:23 PM REPORT ABUSE Member said:

Rating:

whole family gobbled it up

1 - 1 of 1 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/16/2012. NOTE: We do not include optional ingredients in our calculations.