In addition to the beneficial omega-3s provided by halibut, the green tea in this dish contains epigallocatechin gallate, or EGCG—a powerful antioxidant shown to help prevent cancer. Quinoa is high in protein and fiber.
Ingredients
serves 4
Step 1
Preheat oven to 400°F. Season each halibut fillet on both sides with 1/2 teaspoon salt, dividing evenly, and pepper.
Step 2
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.
Step 3
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.
Step 4
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.
Step 5
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
Step 6
(Per Serving)
Step 7
Calories: 470
Step 8
Saturated Fat: 2.3g
Step 9
Unsaturated Fat: 9.8g
Step 10
Cholesterol: 54.4mg
Step 11
Carbohydrates: 38.2g
Step 12
Protein: 46.2g
Step 13
Sodium: 771mg
Step 14
Fiber: 5.5g
