EatSmarter exclusive recipe

Green Bean Stir-Fry with Halibut

and Toasted Nori
4.8
Average: 4.8 (5 votes)
(5 votes)
Green Bean Stir-Fry with Halibut

Green Bean Stir-Fry with Halibut - A touch of Japan: Juicy, tender fish and vegetables with a spicy flavor

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
331
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish contains plenty of protein, iodine and more than the daily requirement of vitamin D.

If you don't have halibut, flounder, bass or cod are good substitutes.

1 serving contains
(Percentage of daily recommendation)
Calorie331 kcal(16 %)
Protein41 g(42 %)
Fat14 g(12 %)
Carbohydrates9 g(6 %)
Sugar added1 g(4 %)
Roughage8.5 g(28 %)
Vitamin A0.1 mg(13 %)
Vitamin D9 μg(45 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin15 mg(125 %)
Vitamin B₆0.7 mg(50 %)
Folate116 μg(39 %)
Pantothenic acid1.2 mg(20 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C25 mg(26 %)
Potassium718 mg(18 %)
Calcium111 mg(11 %)
Magnesium103 mg(34 %)
Iron3 mg(20 %)
Iodine70 μg(35 %)
Zinc1.7 mg(21 %)
Saturated fatty acids1.7 g
Uric acid356 mg
Cholesterol57 mg
Development of this recipe:

Ingredients

for
4
Ingredients
11 ounces
14 ounces
1
2 sheets
1 ½ pounds
Halibut fillet (without skin)
1 tablespoon
4 tablespoons
½ cup
3 tablespoons
How healthy are the main ingredients?
Green beans
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Large knife, 1 Cutting board, 2 Small bowls, 1 Small pot, 1 large Non-stick pan, 1 Slotted spatula, 1 Wooden spoon, 1 Small skillet, 1 Measuring cups, 1 Citrus juicer, 1 Paper towel

Preparation steps

1.
Green Bean Stir-Fry with Halibut preparation step 1

Trim beans, rinse, drain and cut in half. Cook in plenty of boiling salted water for 8 minutes.

2.
Green Bean Stir-Fry with Halibut preparation step 2

Meanwhile, rinse sprouts and drain. Cut lemon in half and squeeze juice.

3.
Green Bean Stir-Fry with Halibut preparation step 3

Drain the beans, rinse in cold water, drain again and place in a bowl.

4.
Green Bean Stir-Fry with Halibut preparation step 4

Crisp the 2 nori seaweed sheets in a dry pan in batches over low heat for 2-3 minutes each. Allow to cool and tear into pieces.

5.
Green Bean Stir-Fry with Halibut preparation step 5

Rinse fish fillets, pat dry with paper towels and cut into about 2 cm (approximately 3/4-inch) wide strips. Sprinkle with 3 tablespoons lemon juice.

6.
Green Bean Stir-Fry with Halibut preparation step 6

Heat the canola oil in a large non-stick pan. Add bean sprouts and stir-fry for 1-2 minutes over high heat, stirring constantly.

7.
Green Bean Stir-Fry with Halibut preparation step 7

Add 2 tablespoons soy sauce and the chicken broth and stir-fry over medium heat for 2 minutes. Remove the vegetables along with liquid from the pan and keep warm.

8.
Green Bean Stir-Fry with Halibut preparation step 8

Pat fish strips dry and season again with salt and pepper. Add sesame oil to the pan and heat. Fry fish strips over medium heat for 5-6 minutes.

9.
Green Bean Stir-Fry with Halibut preparation step 9

Add the vegetables with the liquid to the pan with the fish and gently mix in. Season to taste with remaining soy sauce, salt, pepper, sugar and remaining lemon juice. Top with nori pieces and serve.