In addition to the beneficial omega-3s provided by halibut, the green tea in this dish contains epigallocatechin gallate, or EGCG—a powerful antioxidant shown to help prevent cancer. Quinoa is high in protein and fiber.
Recipe information
Yield
serves 4
Ingredients
4
2
1
2
1
1
1
4
1
1
1
1
3
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Preparation
Step 1
Preheat oven to 400°F. Season each halibut fillet on both sides with 1/2 teaspoon salt, dividing evenly, and pepper.
Step 2
In a medium saucepan, bring the water to a boil. Add quinoa and 1/2 teaspoon salt; reduce heat to a simmer. Cover and cook until quinoa is tender and has absorbed all liquid, about 15 minutes. Remove from heat.
Step 3
Meanwhile, in a large skillet, heat the oil over medium-high. Cook fillets until golden, 2 to 3 minutes per side. Using a slotted spatula, transfer fish to an ovenproof dish and bake until just opaque throughout, 8 to 10 minutes.
Step 4
Add ginger, bok choy, edamame, shiitakes, and snow peas to skillet; reduce heat to medium and cook, stirring constantly, until shiitakes begin to soften, about 3 minutes. Add green tea, soy sauce, and honey. Cook, stirring, until edamame are tender, about 3 minutes more. Stir in scallions and remove from heat.
Step 5
Divide broth and vegetables among four shallow bowls. Top each with a fish fillet and garnish with basil leaves. Serve quinoa in separate bowls.
Nutrition Information
Step 6
(Per Serving)
Step 7
Calories: 470
Step 8
Saturated Fat: 2.3g
Step 9
Unsaturated Fat: 9.8g
Step 10
Cholesterol: 54.4mg
Step 11
Carbohydrates: 38.2g
Step 12
Protein: 46.2g
Step 13
Sodium: 771mg
Step 14
Fiber: 5.5g