Miso Hal­ibut with Soba Noo­dle Stir-Fry

Riverbank News - - NEWS -

Serves: 4 Prep time: 15 min­utes Cook time: 15 min­utes

1 pack­age (12 ounces) pre­pared soba noo­dles (or noo­dle of choice)

4 Alaska hal­ibut fil­lets (4-6 ounces each), fresh, thawed or frozen

3 ta­ble­spoons sesame oil, di­vided

2 cups roughly chopped bok choy

1 1/2 cups sugar snap peas

1 cup sliced mush­rooms

1/2 cup chopped green onion

1/4 cup miso 1 cup wa­ter

1/4 cup teriyaki sauce

Pre­pare noo­dles ac­cord­ing to pack­age di­rec­tions; set aside.

If frozen, rinse ice glaze from hal­ibut un­der cold wa­ter; pat dry with pa­per towel. Heat large, non­stick skil­let or wok over medium-high heat. Brush both sides of hal­ibut with half of the sesame oil.

In heated skil­let, cook fish, un­cov­ered, about 3-4 min­utes, un­til browned.

Shake pan oc­ca­sion­ally to keep fish from stick­ing. Turn hal­ibut over; re­duce heat to medium and cover. Cook 5-7 min­utes for frozen hal­ibut or 2-3 min­utes for fresh/thawed fish, cook­ing un­til fish is opaque through­out. Trans­fer fil­lets to plate; cover to keep warm.

Wipe out skil­let/wok with pa­per towel. Add re­main­ing sesame oil. Heat to medium-high then add and stir-fry bok choy, snap peas, mush­rooms and green onions. Stir in noo­dles; turn off heat. Cover and keep warm.

In saucepan, blend miso, wa­ter and teriyaki sauce. Bring mix­ture to boil then re­duce heat to a sim­mer and cook 1 minute. Stir sauce into warm noo­dle-veg­etable mix­ture. To serve, di­vide and por­tion mix­ture into 4 bowls or plates. Top each with hal­ibut fil­let.

Nu­tri­tion in­for­ma­tion per serv­ing:

571 calo­ries; 15 g to­tal fat; 2 g sat­u­rated fat; 22% calo­ries from fat; 56 mg choles­terol; 38 g pro­tein; 71 g car­bo­hy­drate; 7 g fiber; 1,643 mg sodium; 77 mg cal­cium; 219 IU vi­ta­min D; 350 mg omega-3 fatty acids.

Miso Hal­ibut with Soba Noo­dle Stir-Fry

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