Halibut with Ginger and Scallions


 
   Image by africa at FreeDigitalPhotos.net

Image by africa at FreeDigitalPhotos.net

 
 

Prep and Cook Time: 20 Minutes

Ingredients:

  • 3/4 lb halibut cut into 2 pieces
  • 1/4 cups light vegetable broth
  • 1/4 cup mirin rice wine*
  • 3 medium cloves garlic, chopped
  • 1 TBS soy sauce
  • 1 TBS fresh lemon juice
  • 1 TBS minced fresh ginger
  • 2 cups fresh shitake mushrooms, sliced 1/4-inch thick
  • 1 cup coarsely chopped scallion
  • salt and white pepper to taste
  • *mirin is a sweet Japanese rice wine without the alcohol content; you can find it in many of your local health food stores or in the Japanese section of your local grocery store.

Directions:

  1. Chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
  2. Bring the broth and mirin wine to a simmer on  medium-high heat in a 10-inch skillet.
  3. Add garlic, soy sauce, lemon juice, ginger, scallions,  and mushrooms.
  4. Place halibut steaks on top, reduce heat to low and cover. Cook for about 5 minutes, depending on thickness (5 minutes for     every 1/2" of thickness). Season with salt and pepper. Remove steaks and place on a plate. Spoon scallions and mushroom broth over fish and serve.

Serves 2

Recipe from whfoods.org

 

15 Minute Asian Tuna

 
   Image by franky242 at FreeDigitalPhotos.net

Image by franky242 at FreeDigitalPhotos.net

 
 

15 Minute Asian Tuna

Prep and Cook Time: 15 minutes

Ingredients:

  • 4 6 oz tuna steaks
  • 1 TBS fresh lemon juice
  • 1 cup minced scallion
  • 3 medium cloves garlic, pressed
  • 1 TBS minced fresh ginger
  • 2 cups thickly sliced fresh shiitake mushrooms (remove stems)
  • 1 TBS chicken broth
  • 1 cup fresh squeezed orange juice
  • 2 TBS soy sauce
  • 2 TBS chopped cilantro
  • salt and white pepper to taste

Directions:

  1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 5 inches from the heat for about 10 minutes to get it very hot.
  2. Press garlic and let sit for 5 minutes to bring out its health-promoting benefits.
  3. Rub tuna with lemon juice and season with a little salt and white pepper. Set aside.
  4. Heat 1 TBS broth in a 10-12 inch stainless steel skillet on the stovetop. Sauté scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over medium heat.
  5. Add orange juice and cook for another 2 minutes. Add soy sauce and cilantro.
  6. Using a hot pad, pull out broiler pan and place tuna in hot pan and return pan to broiler. Keep in mind it is cooking rapidly on both sides, so it is done very quickly, usually in 2-3 minutes, depending on thickness.
  7. Place tuna on plates and pour mushroom sauce over each piece. Or you can lay a bed of mushroom sauce on each plate and place tuna on top.

Serves 4

Recipe by WHFoods.org

 

 

Maui-Style Cod

 
  Image by rakratchada torsap at FreeDigitalPhotos.net   

Image by rakratchada torsap at FreeDigitalPhotos.net
 

 
 

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 1/2 lbs thick cut filets of cod
  • 1 TBS fresh lemon juice
  • 2TBS chicken or vegetable broth or water
  • salt and black pepper to taste

Salsa

  • 1 TBS minced fresh ginger
  • 1/2 cup finely minced red bell pepper
  • 3/4 cup diced crushed pineapple
  • 1 tsp finely minced jalapeno pepper (or to taste)
  • 1/2 TBS chopped fresh cilantro
  • salt and white pepper to taste

Directions:

  1. Mix together all ingredients for salsa and set aside.
  2. On stovetop, preheat 10-12 inch stainless steel skillet on medium high heat for 2-3 minutes. Rub 1 TBS fresh lemon juice on cod and season with salt and pepper.
  3. Add broth or water to skillet and heat. Cook fish in heated skillet about 1-2 minutes on each side. Time may vary according to thickness of fish. You do not need oil or liquid for this.
  4. Remove cod from pan and top with salsa.

Serves 4

Recipe by WHFoods.org