Halibut-Asparagus Stir-Fry

Gluten Free
Dairy Free
Health score
39%
Halibut-Asparagus Stir-Fry
25 min.
4
216kcal

Suggestions


Are you looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this Halibut-Asparagus Stir-Fry! Perfectly suited for lunch or dinner, this vibrant dish combines the delicate flavors of halibut, swordfish, or tuna with the crispness of asparagus and the earthiness of fresh mushrooms. In just 25 minutes, you can whip up a satisfying meal that serves four, making it ideal for family dinners or meal prep for the week ahead.

This stir-fry is not only a feast for the taste buds but also a healthy choice, clocking in at only 216 calories per serving. The combination of protein-rich fish and nutrient-packed vegetables ensures you’re fueling your body with wholesome ingredients. The addition of garlic and ginger adds a delightful aromatic touch, while a splash of reduced-sodium soy sauce and lemon juice brings everything together with a burst of flavor.

Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and quick, allowing you to enjoy a gourmet meal without the fuss. So grab your frying pan and get ready to impress your family and friends with this delightful Halibut-Asparagus Stir-Fry that’s sure to become a staple in your culinary repertoire!

Ingredients

  • lb equal sizes of swordfish cut into 1-inch pieces
  • medium onion thinly sliced
  •  garlic clove finely chopped
  • teaspoon ginger finely chopped
  • 10 oz asparagus frozen thawed drained
  • oz mushrooms fresh sliced (3 cups)
  • medium tomatoes cut into thin wedges
  • tablespoons soy sauce reduced-sodium
  • tablespoon juice of lemon 
  • serving soy sauce reduced-sodium

Equipment

  • frying pan

Directions

  1. Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat.
  2. Add fish, onion, garlic, gingerroot and asparagus; cook and stir 2 to 3 minutes or until fish almost flakes with fork.
  3. Carefully stir in remaining ingredients. Cook until fish flakes easily with fork and mixture is thoroughly heated.
  4. Serve with additional soy sauce.

Nutrition Facts

Calories216kcal
Protein49.34%
Fat32.6%
Carbs18.06%

Properties

Glycemic Index
43.5
Glycemic Load
1.92
Inflammation Score
-8
Nutrition Score
28.45739122059%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.26mg
Luteolin
0.01mg
Isorhamnetin
5.42mg
Kaempferol
1.2mg
Myricetin
0.09mg
Quercetin
15.72mg

Nutrients percent of daily need

Calories:215.76kcal
10.79%
Fat:7.96g
12.24%
Saturated Fat:1.9g
11.88%
Carbohydrates:9.92g
3.31%
Net Carbohydrates:6.9g
2.51%
Sugar:4.6g
5.11%
Cholesterol:74.84mg
24.95%
Sodium:396.23mg
17.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.09g
54.18%
Vitamin D:15.88µg
105.84%
Selenium:72.5µg
103.57%
Vitamin B3:11.87mg
59.36%
Vitamin B6:0.84mg
42.02%
Phosphorus:407.74mg
40.77%
Vitamin B12:1.95µg
32.51%
Vitamin K:32.17µg
30.64%
Potassium:954.5mg
27.27%
Vitamin B2:0.42mg
24.96%
Vitamin E:3.31mg
22.08%
Copper:0.4mg
19.99%
Vitamin A:929.01IU
18.58%
Vitamin B1:0.27mg
17.68%
Vitamin C:13.59mg
16.47%
Folate:63.1µg
15.78%
Vitamin B5:1.55mg
15.47%
Magnesium:60.74mg
15.18%
Manganese:0.3mg
14.79%
Iron:2.53mg
14.04%
Fiber:3.02g
12.07%
Zinc:1.62mg
10.8%
Calcium:40.63mg
4.06%