Portobello-Broccoli Stir-Fry

Chick Pea and Tomato Curry

Your health. Your taste buds. Here are a few products that serve both masters.

Progresso®

Reduced Sodium Chicken Noodle Soup

Join us... for free! Let's take small, doable steps to eat—and live—better. Step one? Sign up today for free coupons, expert articles, delicious healthy recipes, and friendly advice from other folks like you.

In Eat Better America’s new video series, BAAAD HABITS!, we document a real family’s eating habits with a hidden camera and hold a healthy eating intervention to help the family healthify their food choices.

print the recipe, share it with friends, or sign up and log in to save it.

already a member? log in:

join now!

rant, rave, & review this recipe

Confirm Delete

Are you sure you want to delete your recipe review?
Yes | No

already a member? log in:

join now!

rant, rave, & review this recipe

Thanks for letting us poll your palate!

Your recipe rating, out of 5 stars, has been saved. Rate more recipes and help your fellow foodies find new favorites.

Peking Fish

Be Bold with Broccoli

Vegetables like broccoli offer a host of nutrients including vitamins A, C and folate. Be sure to get at least 3 to 5 servings of veggies daily.

Substitution

Monkfish or sea bass fillets can be substituted for the halibut.

Success

The low-fat technique of braise-deglazing is basically stir-frying with very little cooking oil. Use a small amount of water or broth to prevent sticking and to encourage browning of food.

1 review

1 rating - Click to rate

Hook, line and sinker, this flavorful recipe is sure to be a hit! From eatbetteramerica.

Prep Time:30 min

Start to Finish:30 min

makes:4 servings

1/2	cup water
1/4	cup hoisin sauce
2	cloves garlic, finely chopped
2	tablespoons grated gingerroot
2	tablespoons reduced-sodium soy sauce
1	tablespoon seasoned rice vinegar
2	teaspoons cornstarch
1	lb halibut fillets (1 inch thick)
1	teaspoon cornstarch
2	teaspoons dry sherry or water
1	teaspoon chili or vegetable oil
1	lb broccoli, cut into florets and 2x1/2-inch pieces (4 cups)
3	small carrots, sliced
1	medium yellow or red bell pepper, cut into thin strips
1	small red onion, cut into wedges
2	tablespoons water

1.	Mix 1/2 cup water, the hoisin sauce, garlic, gingerroot, soy sauce, vinegar and 2 teaspoons cornstarch.
2.	Cut fish into 3/4-inch pieces. Mix 1 teaspoon cornstarch and the sherry in medium glass or plastic bowl. Stir in fish until coated.
3.	Spray nonstick wok or 12-inch skillet with cooking spray; heat over medium-high heat. Add 1/2 teaspoon of the oil; rotate wok to coat side. Add fish; stir-fry about 2 1/2 minutes or until fish flakes easily with fork. Remove fish from wok.
4.	Add remaining 1/2 teaspoon oil to wok. Add broccoli, carrots, bell pepper, onion and 2 tablespoons water. Cover and cook 5 to 7 minutes, stirring occasionally, until vegetables are crisp-tender (add water if necessary to prevent sticking).
5.	Stir in hoisin sauce mixture; cook and stir until thickened. Stir in fish; heat through.

Nutritional Information

1 Serving: Calories 230 (Calories from Fat 30); Total Fat 3 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 60mg; Sodium 680mg; Total Carbohydrate 24g (Dietary Fiber 4g, Sugars 7g); Protein 26g % Daily Value*: Vitamin A 140%; Vitamin C 120%; Calcium 8%; Iron 10% Exchanges: 1 Other Carbohydrate; 2 Vegetable; 3 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1 1/2 MyPyramid Servings: 3 oz-equivalents Meat & Beans, 1 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

1 Review

print review with recipe

A really great sauce

The Hoisin sauce really comes out here, but without being thick or heavy, or too sweet. The dish was great overall, but I am really excited about the sauce--I think it would be great with chicken and lean pork as well! I might cut down a hair on the ginger, however.
Posted at 12:02 PM on May 4 2009 by queen_merla