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 vibrant Halibut-Asparagus Stir-Fry! Perfectly suited for lunch or dinner, this dish combines the delicate flavors of fresh halibut with the crispness of asparagus and the earthiness of mushrooms, creating a delightful medley that will tantalize your taste buds.

In just 25 minutes, you can whip up a nutritious meal that serves four, making it an ideal choice for family dinners or meal prep for the week ahead. With only 216 calories per serving, this stir-fry is not only light but also packed with protein, ensuring you feel satisfied without the heaviness. The addition of garlic and ginger adds a fragrant kick, while a splash of lemon juice and reduced-sodium soy sauce brings everything together in a harmonious blend of flavors.

This recipe is not just about taste; it’s also about convenience. Using frozen asparagus cuts means you can enjoy seasonal flavors year-round without the hassle of preparation. Whether you’re a busy professional, a parent on the go, or simply someone who loves a good home-cooked meal, this Halibut-Asparagus Stir-Fry is sure to become a staple in your kitchen. So grab your frying pan and get ready to enjoy a dish that’s as healthy as it is delicious!

Ingredients

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

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
Protein49.36%
Fat32.54%
Carbs18.1%

Properties

Glycemic Index
43.5
Glycemic Load
1.92
Inflammation Score
-8
Nutrition Score
28.501304502073%

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:216.18kcal
10.81%
Fat:7.96g
12.24%
Saturated Fat:1.9g
11.88%
Carbohydrates:9.96g
3.32%
Net Carbohydrates:6.94g
2.52%
Sugar:4.6g
5.11%
Cholesterol:74.84mg
24.95%
Sodium:423.23mg
18.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.16g
54.32%
Vitamin D:15.88µg
105.84%
Selenium:72.5µg
103.58%
Vitamin B3:11.88mg
59.4%
Vitamin B6:0.84mg
42.08%
Phosphorus:408.99mg
40.9%
Vitamin B12:1.95µg
32.51%
Vitamin K:32.17µg
30.64%
Potassium:957.14mg
27.35%
Vitamin B2:0.43mg
25.06%
Vitamin E:3.31mg
22.1%
Copper:0.4mg
20.01%
Vitamin A:929.01IU
18.58%
Vitamin B1:0.27mg
17.7%
Vitamin C:13.59mg
16.47%
Folate:63.43µg
15.86%
Vitamin B5:1.55mg
15.49%
Magnesium:61.26mg
15.31%
Manganese:0.3mg
14.95%
Iron:2.54mg
14.1%
Fiber:3.02g
12.09%
Zinc:1.63mg
10.84%
Calcium:40.86mg
4.09%