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Ингредиенты
- Vegetable cooking spray as needed
- 4 x halibut filets, 1" thick (1 1/4 lbs total)
- 1 sm onion chopped
- 2 x scallions, white and 1" green minced
- 3 lrg garlic cloves chopped
- 2 Tbsp. chopped fresh ginger
- 1/8 tsp crushed red pepper flakes or possibly to taste
- 1/4 c. dry white wine
- 1/8 tsp sugar substitute
- 1/2 c. 98% fat-free no-salt-added canned chicken broth or possibly fish stock
- 2 c. raw instant brown rice
Инструкции
- Lightly coat a nonstick covered skillet with cooking spray and heat till very warm, but not smoking. Add in the filets and brown them, skin-side down, for 2 min. Add in the onion, scallions, garlic, ginger and pepper flakes. Cook for 1 minute.
- Reduce the heat, turn filets, and add in the wine, sugar substitute and broth. Cover the pan and simmer fish for about 10 min till cooked through. Use a thin small knife inserted into the fish to check which 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.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 570g | |
| Recipe makes 4 servings | |
| Calories 817 | |
| Calories from Fat 108 | 13% |
| Total Fat 12.18g | 15% |
| Saturated Fat 1.92g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 131mg | 44% |
| Sodium 276mg | 12% |
| Potassium 2135mg | 61% |
| Total Carbs 74.58g | 20% |
| Dietary Fiber 3.9g | 13% |
| Sugars 1.88g | 1% |
| Protein 92.91g | 149% |
