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Рецепт Halibut Fillets Braised With Ginger, Garlic, And Wine

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Порций: 4

Ингредиенты

Cost per serving $11.59 view details
  • 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

  1. 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.
  2. 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.
  3. While the fish is simmering, prepare instant brown rice for 4 according to package directions.
  4. When fish is cooked through, serve over brown rice. Spoon pan vegetables and some of the sauce over the filets.
  5. This recipe yields 4 servings.

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%
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