ASIAN HALIBUT OVER CRUSHED EDAMAME

[[ recipeID=recipe-7kfodax85, title=Asian Halibut over crushed Edamame ]]

Asian Halibut Fish over crushed Edamame


Servings: 4

Keywords: Halibut, Sea Bass, Mahi, Edamame, Fish

  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins

Ingredients

  • 16 oz of Halibut in four 4oz pieces
  • 1 ½ tablespoons vegetable oil
  • 4 cloves minced garlic
  • 2 ½ tablespoons freshly grated ginger
  • 5 tablespoons low sodium soy sauce
  • 3 tablespoons rice wine vinegar
  • 3 tablespoons freshly chopped cilantro
  • 2 tablespoons freshly chopped basil
  • 2 tablespoons freshly chopped green onion
  • 1 teaspoon sesame oil
  • 8 oz shelled edamame
  • Instructions

    1. Steam/cook Edamame according to package instructions. Smash them with a potato smasher and season with 2 tablespoons of soy sauce – keep warm. In a small pan sauté garlic and ginger in ½ tablespoon of oil for one minute – until fragrant. Remove from heat and stir in 3 tablespoons of soy sauce, vinegar, green onions, sesame oil, basil and cilantro. In a nonstick pan, using 1 tablespoon of oil, cook fish about 5 minutes per side until cooked through. Plate the dish by placing smashed edamame as the base, top with the fish and the sauce. Click here for larger image

    Nutrition Facts

    Serving Size: 1

    Serving Per Recipe: 4

    Amount Per Serving
    Calories 409
    % Daily Value*
    Total Fat 28g 43%
    Saturated Fat 5.5g 27%
    Trans Fat 0g
    Sodium 816mg 34%
    Total Carbohydrate 14g 4%
    Dietary Fiber 2g 8%
    Sugars 1g
    Protein 20g

    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

    Notes

    This recipe will work well with any firm white fish such as Mahi or Sea Bass.

    A note about fat: Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health by lowering your risk of heart disease and stroke. In this recipe there are 13 g of monounsaturated fat and 6.5 g of polyunsaturated fat.