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Halibut with Ginger and Scallions
This is one of my favorite Healthiest Way of Eating recipes. The health-promoting 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.
Halibut with Ginger and Scallions 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

Nutritional Profile

Halibut with Ginger and Scallions
1.00 serving
(434.19 grams)
Calories: 340

NutrientDRI/DV

 vitamin K230%

 selenium115%


 protein83%





 biotin40%




 iron26%

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
Calories: 340

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K207.18 mcg23012.2excellent
selenium63.52 mcg1156.1excellent
vitamin B122.01 mcg844.4excellent
protein41.38 g834.4excellent
vitamin B311.26 mg703.7very good
phosphorus449.59 mg643.4very good
vitamin B60.75 mg442.3good
magnesium172.35 mg432.3good
biotin12.01 mcg402.1good
potassium1128.94 mg321.7good
omega-3 fats0.74 g311.6good
vitamin C22.59 mg301.6good
iron4.69 mg261.4good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Halibut with Ginger and Scallions

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