Diabetic Recipes
Halibut Fillets Braised with Ginger, Garlic, and Wine
(makes 4 servings)
| 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 |
- 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.
- 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.
- While the fish is simmering, prepare instant brown rice for 4 according to package directions.
- When fish is cooked through, serve over brown rice. Spoon pan vegetables and some of the sauce over the filets.
| Per serving: | 336 calories (11% calories from fat), 34 g protein, 4 g total fat (0 saturated fat), 38 g carbohydrates, 3 g dietary fiber, 44 mg cholesterol, 94 mg sodium |
| Diabetic exchanges: | 4 very lean protein, 2 1/2 carbohydrate (bread/starch) |
