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Halibut and Asparagus Stir-Fry

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Halibut and Asparagus Stir-Fry
  • Prep Time 25 min
  • Total Time 25 min
  • Servings 4
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Bursting with color and flavor, a veggie-packed fish stir-fry can be on your dinner table in less than 30 minutes.

Ingredients

2
teaspoons olive or canola oil
1
lb halibut fillets, cut into 1-inch pieces
1
medium onion, thinly sliced
3
cloves garlic, finely chopped
1
teaspoon finely chopped gingerroot
1
box (9 oz) frozen asparagus cuts, thawed, drained
6
ounces whole wheat vermicelli or angel hair pasta (dry)
1
package (8 oz) sliced fresh mushrooms (3 cups)
1
medium tomato, cut into thin wedges
2
tablespoons reduced-sodium soy sauce
1
tablespoon lemon juice

Directions

  • 1 In 12-inch nonstick skillet, heat oil over medium-high heat. Add halibut, onion, garlic, gingerroot and asparagus; cook and stir 2 to 4 minutes or until fish almost flakes with fork. Meanwhile, cook pasta according to package directions, omitting salt.
  • 2 Carefully stir in remaining ingredients. Cook 2 to 3 minutes, stirring frequently, until heated through and fish flakes easily with fork. Serve with pasta and additional reduced-sodium soy sauce if desired.
Tips  

When asparagus is in season and plentiful, substitute 1 pound fresh for the frozen.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
170
(
Calories from Fat
35
)
Daily Value
Total Fat
4g
6%
(
Saturated Fat
1/2g
4%
,
Trans Fat
0g
)
Cholesterol
60mg
20%
Sodium
370mg
15%
Potassium
710mg
20%
Total Carbohydrate
9g
3%
(
Dietary Fiber
2g
10%
,
Sugars
4g
)
Protein
26g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
20%
20%
Calcium
4%
4%
Iron
6%
6%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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