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Ease of Preparation: Easy
Preparation Time: 25-30 min
Cook Time: 10-20 min
Servings: 3
Recipe By: Elson M. Haas, MD & Patty James, MS
From: More Vegetables, Please!
Used with permission of New Harbinger Publications
Other Seafood
Halibut or Salmon Sauté
This dish is wonderful served on basmati brown rice with a spinach salad. Halibut and salmon are both coldwater fish that are high in omega-3 fatty acids, which have numerous health benefits, particularly in maintaining good brain function.
Ingredients
1 pound halibut or salmon
sea salt to taste, plus 1/4 teaspoon, divided
black pepper to taste
2 tablespoons extra virgin olive oil, divided
1 cup thinly sliced carrots
1 cup thinly sliced celery
1 cup thinly sliced green onions
1 cup broccoli florets
1 teaspoon peeled and grated fresh ginger root
1/4 cup vegetable broth or broth made with vegetable flavored broth powder or 1/4 cup chicken broth or broth made with chicken flavored broth powder
2 teaspoons cornstarch or 2 teaspoons arrowroot
1 teaspoon grated lemon peel or 1 teaspoon lime peel
sea salt to taste, plus 1/4 teaspoon, divided
black pepper to taste
2 tablespoons extra virgin olive oil, divided
1 cup thinly sliced carrots
1 cup thinly sliced celery
1 cup thinly sliced green onions
1 cup broccoli florets
1 teaspoon peeled and grated fresh ginger root
1/4 cup vegetable broth or broth made with vegetable flavored broth powder or 1/4 cup chicken broth or broth made with chicken flavored broth powder
2 teaspoons cornstarch or 2 teaspoons arrowroot
1 teaspoon grated lemon peel or 1 teaspoon lime peel
Directions
Remove and discard the skin and bones from the halibut or salmon. Cut into 1" cubes. Season fish with salt and pepper and set aside.
In a sauté pan, heat 1 tablespoon of the oil over medium-high heat. Add the fish and sauté until barely cooked, about 5 minutes. Remove fish from skillet.
Sauté carrots, celery, onions and broccoli in remaining oil until al dente. Return fish to skillet. Add 1/4 teaspoon salt and ginger. Combine broth, cornstarch, and lemon peel in a small bowl; add to fish mixture. Cook and stir until thickened and the fish flakes when tested with a fork.
In a sauté pan, heat 1 tablespoon of the oil over medium-high heat. Add the fish and sauté until barely cooked, about 5 minutes. Remove fish from skillet.
Sauté carrots, celery, onions and broccoli in remaining oil until al dente. Return fish to skillet. Add 1/4 teaspoon salt and ginger. Combine broth, cornstarch, and lemon peel in a small bowl; add to fish mixture. Cook and stir until thickened and the fish flakes when tested with a fork.
Nutrition Facts
As prepared, each serving contains 295 calories, 13g total fat, 48mg cholesterol, 300mg sodium, 11g total carbohydrate and 34g protein.
