Halibut Fillets Braised With Ginger, Garlic, And Wine

Recipe Ingredients

		Vegetable cooking spray - as needed
4		Halibut filets, 1" thick - (1 1/4 lbs total)
1		Onion - minced (small)
2		Scallions, white and 1" green - chopped
3		Garlic cloves - minced (large)
2 tablespoons	30ml	Minced fresh ginger
1/8 teaspoon	0.6ml	Crushed red pepper flakes - or to taste
1/4 cup	59ml	Dry white wine
1/8 teaspoon	0.6ml	Sugar substitute
1/2 cup	118ml	98% fat-free no-salt-added canned
		Chicken broth or fish stock
2 cups	320g / 11oz	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

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