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
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.
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 9 μg | (45 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 718 mg | (18 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 70 μg | (35 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 356 mg | |||
| Cholesterol | 57 mg |
Ingredients
- Ingredients
- 11 ozs Green beans
- salt
- 14 ozs Sprout
- 1 lemon
- 2 sheets Nori seaweed
- 1 ½ lbs Halibut fillet (without skin)
- 1 Tbsp Canola oil
- 4 Tbsps soy sauce
- ½ cup Chicken broth
- peppers
- 3 Tbsps sesame oil
- sugar
Kitchen utensils
Preparation steps
Trim beans, rinse, drain and cut in half. Cook in plenty of boiling salted water for 8 minutes.
Meanwhile, rinse sprouts and drain. Cut lemon in half and squeeze juice.
Drain the beans, rinse in cold water, drain again and place in a bowl.
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.
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.
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.
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.
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.
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.
