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Halibut with Ginger and Scallions

This is one of my favorite Healthiest Way of Eating recipes. The health-promotin omega-3 fatty acids from the halibut help to reduce inflammation and the shiitake mushrooms not only enhance the flavor of this recipe but also builds a strong immune system.

Prep and Cook Time: 20 Minutes Ingredients: 3/4 lb halibut cut into 2 steaks 1/4 cups light vegetable broth 1/4 cup mirin rice wine* 3 medium cloves garlic, chopped 1 TBS tamari (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

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. Season with salt and pepper. Remove steaks and place on a plate. Spoon scallions and mushroom broth over fish and serve.

   Serves 2

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Halibut with Ginger and Scallions is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Halibut with Ginger and Scallions 1.00 serving 434.19 grams 339.65 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 207.18 mcg 259.0 13.7 excellent tryptophan 0.45 g 140.6 7.5 excellent selenium 63.52 mcg 90.7 4.8 excellent protein 41.38 g 82.8 4.4 excellent vitamin B3 (niacin) 11.26 mg 56.3 3.0 very good phosphorus 449.59 mg 45.0 2.4 good magnesium 172.35 mg 43.1 2.3 good vitamin C 22.59 mg 37.6 2.0 good vitamin B6 (pyridoxine) 0.75 mg 37.5 2.0 good vitamin B12 (cobalamin) 2.01 mcg 33.5 1.8 good potassium 1128.94 mg 32.3 1.7 good omega 3 fatty acids 0.74 g 30.8 1.6 good vitamin A 1304.32 IU 26.1 1.4 good iron 4.69 mg 26.1 1.4 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Halibut with Ginger and Scallions

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