HALIBUT FILLETS BRAISED WITH GINGER, GARLIC, & WINE: DailyRecipe

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HALIBUT FILLETS BRAISED WITH GINGER, GARLIC, & WINE
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INGREDIENTS:
vegetable cooking spray
4 halibut filets, 1 1/4 pounds total, cut 1 inch thick
1 small onion, minced
2 scallions, white and 1 inch green chopped
3 large garlic cloves, minced
2 tablespoons minced fresh ginger
1/8 teaspoon crushed red pepper flakes, or to taste
1/4 cup dry white wine
1/8 teaspoon sugar substitute
2 cups raw instant brown rice
1/2 cup 98% fat free, no-salt-added canned chicken broth
or fish stock

INGREDIENTS:
Lightly coat a nonstick covered skillet with cooking spray
and heat until very hot, but not smoking. Add the filets
and brown them, skin side down, for 2 minutes. Add the
onion, scallions, garlic, ginger and pepper flakes. Cook
for 1 minute. Reduce the heat, turn filets, and add the
wine, sugar substitute and broth. Cover the pan and simmer
fish for about 10 minutes until cooked through. Use a thin
small knife inserted into the fish to check that it is done.
While the fish is simmering, prepare instant brown rice for
4 according to package directions. When fish is cooked
through, serve over brown rice. Spoon pan vegetables and
some of the sauce over the filets.

Yield: 4 servings
Per serving: 336 calories (11% calories from fat), 34 g
protein, 4 g total fat (0 saturated fat), 38 g carbohydrates,
3 g dietary fiber, 44 mg cholesterol, 94 mg sodium

Diabetic exchanges: 4 very lean protein, 2 1/2
carbohydrate (bread/starch)