Sesame Coconut-Crusted Halibut with Shirataki Vegetable Stir-Fry
Shirataki is a low-carbohydrate noodle made from konjac root. If you can’t find shirataki, try kelp noodles or add an organic medium-firm tofu, crumbled or diced, to the stir-fry instead.
Photo: Ted Gibson
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Ingredients
- 1/4 cup unsweetened shredded coconut (Try: NOW Foods Unsweetened Shredded Organic Coconut)
- 2 tbsp black and/or white sesame seeds
- 4 boneless, skinless halibut fillets (about 1 lb)
- Sea salt and fresh ground black pepper, to taste
- Olive oil cooking spray
- 1 tsp coconut oil
- 1/2 red onion, thinly sliced
- 1/2 each red and yellow bell pepper, seeded and thinly sliced
- 2 cloves garlic, minced
- 3 cups shiitake mushrooms, sliced
- 1 8-oz pkg shirataki fettuccine-shaped noodles, drained and rinsed
- 1/4 cup low-sodium vegetable broth
- 1/4 cup sherry (NOTE: You can omit the sherry if you prefer and use ½ cup broth total.)
- 4 tsp reduced-sodium tamari sauce
- 1 tbsp minced fresh ginger
- 3 cups sugar snap or snow peas, trimmed and cut in half
- 1 tsp fresh lemon juice
- 3 tbsp fresh cilantro
Preparation
- In a shallow bowl, combine coconut and sesame seeds. Press both sides of each halibut fillet into mixture to coat. Season with salt and black pepper. (TIP: For added flavor, you can spread Dijon on the fish before coating it.)
- Mist a large nonstick skillet with cooking spray and heat on medium. Add halibut and cook for 6 to 8 minutes, turning once, until golden and fish flakes easily with a fork. Transfer to a plate and cover to keep warm.
- Wipe out skillet (or use a wok) and heat oil on medium-high. Add onion, bell peppers, garlic and mushrooms and cook, tossing or stirring, until softened, 2 to 3 minutes. Stir in noodles, broth, sherry, tamari and ginger; bring to a boil. Cook until noodles are just tender and liquid has reduced by half, about 2 minutes. Stir in peas and cook until tender-crisp, 1 to 2 minutes. Stir in lemon juice. Serve stir-fry with halibut and garnish with cilantro.
Nutrition Information
- Serving Size 1 fish fillet and 1 1/2 cups stir-fry
- Calories 237
- Carbohydrate Content 16 g
- Cholesterol Content 54 mg
- Fat Content 9 g
- Fiber Content 6 g
- Protein Content 25.5 g
- Saturated Fat Content 5 g
- Sodium Content 394 mg
- Sugar Content 5 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 1 g