vegetable cooking spray

4	halibut filets, 1 1/4 (600 g) pounds total, cut 1 inch thick

1	small onion, minced

2	scallions, white and 1 inch green chopped

3	large garlic cloves, minced

2	tablespoons (30 ml) minced fresh ginger

1/8	teaspoon (0.6 ml) crushed red pepper flakes, or to taste

1/4	cup (60 ml) dry white wine

1/8	teaspoon (0.6 ml) sugar substitute

1/2	cup (120 ml) 98% fat free, no-salt-added canned chicken broth or fish stock

2	cups raw instant brown rice

1. Lightly coat a nonstick covered skillet with cooking spray and heat until very hot, but not smoking. Add the filets and brown them, skin side down, for 2 minutes. Add the onion, scallions, garlic, ginger and pepper flakes. Cook for 1 minute.
2. Reduce the heat, turn filets, and add the wine, sugar substitute and broth. Cover the pan and simmer fish for about 10 minutes until cooked through. Use a thin small knife inserted into the fish to check that it is done.
3. While the fish is simmering, prepare instant brown rice for 4 according to package directions.
4. When fish is cooked through, serve over brown rice. Spoon pan vegetables and some of the sauce over the filets.