Halibut in Green-Tea Broth with Quinoa

 

In addition to the beneficial omega-3s provided by halibut, the green tea in this dish contains epigallocatechin gallate, or EGCG—a powerful antioxidant shown to help prevent cancer. Quinoa is high in protein and fiber.

 

Ingredients :

 

• 4 wild Pacific halibut fillets (about 6 ounces each)
• Coarse salt and freshly ground pepper
• 2 cups water
• 1 cup quinoa, rinsed and drained
• 2 tablespoons neutral-tasting oil, such as canola or safflower
• 1 piece (2 inches) fresh ginger, peeled and finely chopped
• 1 head baby bok choy, trimmed and thinly sliced lengthwise
• 1 cup frozen shelled edamame, thawed
• 4 ounces fresh shiitake mushrooms, stems removed, caps cleaned and thinly sliced
• ½ cup snow peas, strings removed, thinly sliced lengthwise
• 1 cup brewed green tea
• 1 tablespoon low-sodium tamari soy sauce
• 1 teaspoon honey
• 3 scallions, trimmed and thinly sliced on the diagonal
• Basil leaves, for garnish

 

Method :

 

1. Preheat oven to 400°F. Season each halibut fillet on both sides with ½ teaspoon salt, dividing evenly, and pepper.
2. In a medium saucepan, bring the water to a boil. Add quinoa and ½ teaspoon salt; reduce heat to a simmer. Cover and cook until quinoa is tender and has absorbed all liquid, about 15 minutes. Remove from heat.
3. Meanwhile, in a large skillet, heat the oil over medium-high. Cook fillets until golden, 2 to 3 minutes per side. Using a slotted spatula, transfer fish to an ovenproof dish and bake until just opaque throughout, 8 to 10 minutes.
4. Add ginger, bok choy, edamame, shiitakes, and snow peas to skillet; reduce heat to medium and cook, stirring constantly, until shiitakes begin to soften, about 3 minutes. Add green tea, soy sauce, and honey. Cook, stirring, until edamame are tender, about 3 minutes more. Stir in scallions and remove from heat.
5. Divide broth and vegetables among four shallow bowls. Top each with a fish fillet and garnish with basil leaves. Serve quinoa in separate bowls.

 

per serving: 470 calories; 2.3 g saturated fat; 9.8 g unsaturated fat; 54.4 mg cholesterol; 38.2 g carbohydrates; 46.2 g protein; 771 mg sodium; 5.5 g fiber