Gingered Halibut with Seared Fennel and Onions

This version of Halibut is one of my favorites. It’s served with a delicious ginger/yogurt sauce and accompanied by caramelized potato slices. Seared fennel, red onions and carrots finish the plate.

Cook a total of one pound of halibut today. Save one 6 oz. piece of cooked halibut for Friday’s meal of Pasta with Halibut.

Grocery List: Gingered Halibut
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Gingered Halibut>

Produce

garlic (if needed)

red onion (if needed)

 fresh cilantro (if needed)

1 bulb fresh fennel 

1 large carrot (if needed)

3 medium red potatoes 

1 lemon

1 piece ginger root

Canned/Dried Foods

Low-sodium vegetable broth (if needed)

sesame oil (if needed)

low-sodium soy sauce (if needed)

white wine to cook with (if needed)

Frozen Foods

Meat/Fish/Poultry

Two 8 oz. halibut fillets

Chilled Foods/Dairy

plain, nonfat yogurt (if needed)

Nutritional Value: Gingered Halibut with Seared Fennel and Onions

Gingered Halibut

Nutritional Analysis

Per Serving

Calories: 440

Protein: 32 g

Carbohydrates: 32 g

Total Fat: 12 g

(Saturated Fat): 1.5 g

Dietary Fiber: 5 g

Cholesterol: 70 mg

Sodium: 300 mg

% calories from fat: 23.4 %

Serving Size:

One 5 oz. filet with yogurt topping with 4 oz. of the potatoes plus one half of the sauted fennel and onion mixture.