Weight Loss eBook_Patty 2_16_10

Healthy Weight Loss — Without Dieting

Halibut with Ginger and
Scallions

Add this delicious low-calorie Asian-fla-
vored dish to your Healthy Weight Loss
menu. With plenty of protein and little
fat, it's one of our favorites.

Ingredients:

¼ lb halibut, cut into two pieces
2 TBS low-sodium chicken or vegetable broth
1 TBS mirin rice wine*
1 medium cloves garlic, chopped
½ TBS tamari (soy sauce)
½ TBS fresh lemon juice
½ TBS minced fresh ginger
½ cup coarsely chopped scallion
Salt and white pepper to taste

• Japanese rice cooking wine found in Asian section of market

Directions:

1. Chop garlic and let sit for 5 minutes to enhance its health-promoting
   properties.


2. Bring the broth to a simmer on medium-high heat in a 10-inch skillet.


3. Add garlic, tamari, lemon juice, ginger, and scallions.


4. Place halibut steaks on top, reduce heat to low and cover. Cook for
   about 5 minutes, depending on thickness. Season with salt and pepper.
   Remove steaks and place on a plate. Spoon ginger and scallion
   mixtureover fish and serve.

Serves 2

Calories 83

Calories-Saturated Fat 2.02

Protein 13.25 g

Carbohydrates 4.29 g

Dietary Fiber 0.81 g

Soluble Fiber 0.22 g

InSoluble Fiber 0.47 g

Fat - Total 1.46 g

Cholesterol 18.14 mg

Calcium 51.29 mg

Potassium 376.64 mg

Sodium 291.2 mg

Nutritional Profile

Photo shown with broccoli, cabbage

and cilantro added