Recipes: Halibut Fillets Braised with Ginger, Garlic, and Wine

the recipes

july 99

Halibut Fillets Braised with Ginger, Garlic, and Wine

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)

Sautéed Vegetables

(Makes 4 servings)

	vegetable cooking spray
1	large clove garlic, minced
1	scallion, white part and 2 inches green, chopped
1/2	pound (240 g) young green beans, ends trimmed
8	ounces (240 g) button mushrooms, sliced
1/4	pound (120 g) bean sprouts
1	teaspoon (5 ml) balsamic vinegar
	freshly ground pepper

Lightly coat a nonstick skillet with cooking spray. Add the garlic and scallion. Stir-fry for 1 minute.
Add the beans and mushrooms. Stir-fry until the mushrooms are almost cooked through. Add the bean sprouts and vinegar. Stir-fry just until the bean sprouts are hot. Grate pepper to taste and serve immediately.

Per serving:	43 calories (6% calories from fat), 3 g protein, trace total fat (0 saturated fat), 9 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 8 mg sodium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable)

Cantaloupe Graníta

Reprinted from The Joslin Diabetes Gourmet Cookbook (Bantam Books)
(Makes 6 servings)

2	cantaloupes or 1 honeydew melon
1/4	cup (59 ml) fresh lime juice

Seed and peel melon, and cut into chunks. Whirl enough of the fruit in a processor or blender to make 3 cups puree (708 ml).
Add lime juice to the puree. Pour into a shallow metal pan or bowl. Freeze firm.
Remove graníta from freezer and let stand until soft enough to break up with a wooden spoon. Beat until slushy and fairly smooth.
Cover and refreeze. Soften at room temperate for 5 minutes before serving.

Per serving:	67 calories (6% calories from fat), 2 g protein, 1 g total fat (0 saturated fat), 16 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 17 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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