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WCRF/AICR
Global Network
January 11, 2011| Issue 331

 

Halibut with Green Beans

Stick with Steaming

Steamed Halibut
with Ginger and Green Beans

Delicious recipes make getting and staying healthy a lot easier. This week’s recipe pairs flaky, pacific halibut with potent ginger and steamed greens for a powerful cancer-fighting meal. The Monterey Bay Aquarium considers the Pacific variety the best choice for halibut. It’s full of healthful omega-3 fatty acids, which have been shown to protect against cancer, as well as heart disease, inflammation and dementia. Plus steaming your meal and using a small amount of oil-based sauce instead of butter can cut down on calories and help you maintain a healthy weight.

 

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Makes 4 servings.
Per serving: 200 calories, 7 g total fat (1 g saturated fat), 8 g carbohydrate,
26 g protein, 4 g dietary fiber, 410 mg sodium.

  • 1 lb. fresh green beans
  • 1 lb. halibut (4 fillets), rinsed and patted dry with paper towel
  • 1/2 tsp. coarse sea salt
  • 1 Tbsp. minced fresh ginger
  • 3 Tbsp. thinly sliced green onions
  • 1 Tbsp. low-sodium dark soy sauce
  • 1 Tbsp. peanut oil
  • 1 Tbsp. toasted sesame oil
  • 1/4 cup fresh cilantro sprigs, lightly packed

Directions

  1. Steam green beans for about 5 minutes and set aside.
  2. Gently rub both sides of the fillets with salt. Place them onto a heatproof ceramic dish. Sprinkle ginger over top.
  3. Place dish onto a steamer over several inches of boiling water and cover. Gently steam fillets for 10 to 12 minutes.
  4. Remove ceramic dish from steamer. Sprinkle green onions and drizzle soy sauce over fillets.
  5. Heat peanut and sesame oils in small skillet over medium high heat until they just begin to smoke. Then carefully pour on top of fillets. Use caution because hot oil will cause onion and residual water on fillets to pop and spatter. Arrange green beans around fillets. Garnish fish with cilantro and serve immediately.

Grocery list

Green beans
Halibut
Sea salt
Ginger
Green onions
Low-sodium soy sauce
Peanut oil
Sesame oil
Cilantro

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Did You Know?

Fresh ginger contains gingerol, which laboratory studies suggest may help destroy cancer cells and block cancer-related inflammation.

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