Halibut In Green Tea Broth With Quinoa Recipes

PACIFIC HALIBUT IN GREEN TEA BROTH

Steps:

• Preheat oven to 400 degrees. Season halibut with salt and pepper.
• In a medium saucepan, bring 2 cups salted water to a boil. Add quinoa, reduce to a simmer, cover, and cook until quinoa is tender and water has been absorbed, about 15 minutes. Remove from heat; set aside.
• Meanwhile, in a large nonstick skillet, heat oil over medium-high. Cook fillets until golden, 2 to 3 minutes per side. Remove fillets from pan (reserve pan with any oil in it). Place fish in an ovenproof dish and bake 8 to 10 minutes or until just cooked through (a paring knife will easily go through fish).
• To pan, add ginger, bok choy, edamame, shiitakes, and snow peas; reduce heat to medium and cook, stirring constantly, for 3 minutes or until the shiitakes begin to soften. Add green tea, soy sauce, and honey. Cook until edamame are tender, about 3 minutes longer. Add scallions to pan. Place some broth and vegetables in each of 4 shallow bowls. Top with fish fillet and garnish with basil leaves.
• Season quinoa with salt, if necessary, and serve on the side in separate serving bowls.

HALIBUT IN ARTICHOKE AND TOMATO BROTH

Steps:

• Drizzle 1 tablespoon of olive oil over the halibut and season with salt and pepper. Heat a grill pan over high heat. Cook the fish on the grill pan until just cooked through, about 4 minutes per side, depending on thickness.
• In a medium saucepan, heat the 3 tablespoons of olive oil over medium-high heat. Add the shallots and cook for 1 minute. Add the garlic and artichokes and cook until golden brown, about 5 minutes. Add the white wine and stir, scraping the brown bits off the bottom of the pan with a wooden spoon. Add the chicken broth, tomatoes and juice, thyme, and 1/4 teaspoon each salt and pepper. Bring to a simmer.
• Ladle the artichoke and tomato broth into shallow bowls. Top with the grilled halibut. Serve immediately.

HALIBUT IN GREEN-TEA BROTH WITH QUINOA

Steps:

• Preheat oven to 400°F. Season each halibut fillet on both sides with 1/2 teaspoon salt, dividing evenly, and pepper.
• 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.
• 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.
• 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.
• 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
• (Per Serving)
• Calories: 470
• Saturated Fat: 2.3g
• Unsaturated Fat: 9.8g
• Cholesterol: 54.4mg
• Carbohydrates: 38.2g
• Protein: 46.2g
• Sodium: 771mg
• Fiber: 5.5g

HALIBUT WITH THAI GREEN CURRY

Steps:

• Heat the oil in a large sauté pan over medium heat and add the green curry paste. Sauté the curry paste 1-2 minutes until fragrant. Stir in the coconut milk and simmer a few minutes until it is thickened slightly. Stir in the brown sugar, lime juice and fish sauce.
• Place the halibut filets in the pan and spoon the sauce over the top. Alternatively, you can cut the halibut into bite-sized pieces before adding it to the pan. Arrange the bell pepper, snow peas, bamboo shoots, chili pepper (if using) and half of the basil around the fish. Bring the sauce to a light simmer and then cover the pan. Cook until the halibut is opaque and the vegetables are crisp tender, about 7-8 minutes. Sprinkle the remaining basil on top. Serve the halibut with steamed jasmine rice or brown rice. Garnish with lime wedges if desired.

QUINOA

Steps:

• Quinoa seeds contain twice the protein of rice, though it's not the quantity but the quality of the protein that stands out. With all nine essential amino acids (nutritional building blocks that help form proteins and muscle), quinoa is considered a complete protein. The tiny seeds also contain vitamin B2 (riboflavin) and magnesium, two nutrients that may help reduce the frequency of migraines. Magnesium may also help prevent hypertension (high blood pressure) and osteoporosis, while riboflavin may ward off cataracts. Quinoa contains vitamins B6 and E, as well as high levels of immunity-boosting iron and zinc. It's also a good source of dietary fiber, packing 5.2 grams per one cup serving. Since it's technically not a grain, quinoa has no gluten, making it tolerable in most cases for those with Celiac disease or grain sensitivities.
• You'll find quinoa at most health-food stores in its whole form, and occasionally as flakes or flour. Quinoa comes in a rainbow of colors, including red, brown, pink, orange, and black. Compared with white quinoa, the red variety-the second most common type in the United States-is nuttier and contains more fiber in each serving.
• Keep quinoa in an airtight container in a cool, dry cabinet (away from sunlight) for up to two years.
• In its unprocessed state, quinoa is coated with saponin, a bitter substance. Most quinoa has been "desaponized." However, it's still a good idea to rinse it under running water in a fine-mesh strainer before cooking to remove any remaining residue. To cook, combine 1 cup grains with 1 1/2 cups water and 1/4 teaspoon salt in a saucepan over medium heat, and bring to a boil. Reduce heat and simmer, covered, 10 to 15 minutes (you will have 2 1/2 cups cooked quinoa).
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