Halibut Vegetable Mix-Up

By Barbara Day, M.S., R.D., C.N.

A colorful dish that can be varied by using different vegetables and/or seafood. It’s great served over whole wheat couscous, brown rice or noodles.

Nutritional Information Per Serving: 233 calories, 29 grams protein, 4 grams of fat,  20 grams of CHO,  4 grams of fiber, 242 mg sodium.

Nutritional Information Per Serving with whole wheat couscous: 339 calories, 33 grams protein, 4 grams of fat,  42 grams of CHO,  8 grams of fiber,  242 mg sodium.

Preparation Time: 10 minutes       Cook Time: 15 minutes

Serves: 4. 1 ½ cup per serving

Ingredients

  • 3 cup fresh snow pea pods about 6 oz
  • 2 cups thinly sliced celery
  • 1 1/2 cups sliced red bell pepper
  • 1/2 cup sliced onion
  • 1 tablespoon lite soy sauce
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon salt (optional)
  • 2 cups fat-free low sodium chicken broth, divided
  • 3 tablespoons cornstarch
  • 1 pound seafood, such as a firm fish (halibut, cod) cut into bite-size pieces, scallops, and/or shelled and deveined shrimp

Instructions

Spray a large skillet with nonstick cooking spray. Add all ingredients except 1/2 cup of the chicken broth, cornstarch, and halibut. Simmer, covered, for 5 minutes.

Meanwhile, mix cornstarch with remaining 1/2 cup of broth. Stir into hot mixture, and heat to a slow boil, stirring constantly, until thickened. Reduce heat, add seafood, and simmer just until seafood is cooked. Do not overcook. Serve over whole wheat couscous, brown rice or noodles.

Shopping List

  • fresh snow pea pods about 6 oz
  • celery
  • red bell pepper
  • onion
  • lite soy sauce
  • ground ginger
  • fat-free low sodium chicken broth
  • cornstarch
  • 1 pound halibut

Barbara Day, M.S., R.D., C.N, is a registered dietitian (www.DayByDayNutrition.com) who has been teaching healthy lifestyles strategies to consumers for over 35+ years.

Image from: www.fitsugar.com

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