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Pacific Halibut in Green Tea Broth
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Halibut, like many other cold-water fish, contains beneficial omega-3s, which help reduce inflammation -- an essential step for a healthy metabolism. Quinoa is high in fiber, while both green tea and basil contain antioxidants.
512 calories; 15 grams fat; 47 grams protein; 47 grams carbs
Prep: 20 minutes
Total: 20 minutes
Ingredients
Serves 4
- 4 halibut fillets, (6 ounces each)
- Coarse salt and ground pepper
- 1 cup quinoa
- 2 tablespoons peanut oil
- 1 piece fresh ginger (about 2 inches), peeled and finely chopped
- 1 baby bok choy (6 ounces), thinly sliced lengthwise
- 1 cup frozen shelled edamame, thawed
- 4 ounces shiitake mushrooms, stemmed and thinly sliced
- 1/2 cup snow peas, strings removed, thinly sliced lengthwise
- 1 cup brewed green tea
- 1 tablespoon light soy sauce
- 1 teaspoon honey
- 3 scallions, sliced on the diagonal
- Basil leaves for garnish
Directions
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Preheat oven to 400 degrees. Season halibut with salt and pepper.
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In a medium saucepan, bring 2 cups salted water to a boil. Add quinoa, reduce to a simmer, cover, and cook until quinoa is tender and water has been absorbed, about 15 minutes. Remove from heat; set aside.
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Meanwhile, in a large nonstick skillet, heat oil over medium-high. Cook fillets until golden, 2 to 3 minutes per side. Remove ���llets from pan (reserve pan with any oil in it). Place fish in an ovenproof dish and bake 8 to 10 minutes or until just cooked through (a paring knife will easily go through fish).
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To pan, add ginger, bok choy, edamame, shiitakes, and snow peas; reduce heat to medium and cook, stirring constantly, for 3 minutes or until the shiitakes begin to soften. Add green tea, soy sauce, and honey. Cook until edamame are tender, about 3 minutes longer. Add scallions to pan. Place some broth and vegetables in each of four shallow bowls. Top with fish fillet and garnish with basil leaves.
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Season quinoa with salt if necessary and serve on the side in separate serving bowls.
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