Halibut with Ginger, Sesame and Cilantro

Entrees, Leslie's Featured Recipes.
Halibut is a favourite among fish lovers for its firm white meat and slightly sweet flavour.  It also gets two thumbs up from a nutrition standpoint: it's a lean source of protein with 125 calories and less than 2 grams of fat per 4 ounce (120 g) serving, plus it's an excellent source of vitamin D, potassium and selenium.

Halibut with Ginger, Sesame and Cilantro

Ingredients

Quantity Ingredients
1 tbsp / 15 ml canola oil
1/4 cup / 50 ml sliced green onions
1 tbsp / 15 ml grated fresh ginger root
4 halibut fish fillets, 1-inch thich (4 oz each)
1/4 cup / 50 ml freshly squeezed lime juice
1/2 tsp / 2 ml sesame oil
1/2 cup / 125 ml chopped cilantro

Directions

Heat oil in a skillet over medium heat.  Add onions and ginger; sauté for 2 minutes.

Add fish to skillet, skin side up.  Drizzle with lime juice, then cover and continue to cook for 4 minutes. 

Flip fish, cover again and continue to cook for another 2 minutes. 

Flip fish again; this time gently remove skin with a spatula or fork; discard the skin. 

Cover and continue to cook for an additional 3 to 4 minutes, or until fish is cooked through and flakes easily when tested with a fork.

Remove from heat. Drizzle the fillets with sesame oil and sprinkle with cilantro.  Serve immediately.

Serves 4.

Per fillet (4 oz./120 g): 167 calories, 24 g protein, 7 g total fat (1 g saturated fat), 2 g carbohydrate, 0 g fibre, 36 mg cholesterol, 64 mg sodium

Excellent source of: vitamin D (262 IU), vitamin K, magnesium, potassium, selenium

Good source of: vitamin E

Low in sodium and saturated fat

Source: Leslie Beck's Longevity Diet