Pan Fish Saute

Servings 4 servings


  • 1 pound halibut or other firm white fish, cut into 1-inch cubes
  • sea salt and freshly ground black pepper to taste
  • 3 tablespoons oil divided
  • 1/2 cup thinly sliced carrots
  • 1/4 cup thinly sliced celery
  • 1/2 cup diagonally sliced green onions
  • 1 cup broccoli florets
  • 1 teaspoon grated fresh ginger
  • 1/4 cup low sodium chicken broth or use homemade
  • 2 teaspoons cornstarch


  • Season fish with salt and pepper. Heat 2 tablespoons of oil in a large skillet over medium-high heat.
  • Add fish cubes and sauté until barely cooked; remove from skillet and set aside.
  • Heat remaining oil in the same skillet; add next 4 ingredients (carrots through green onions) and sauté until tender crisp.
  • Return the fish to the skillet then add the gingerroot.
  • In a cup, combine broth and cornstarch; add to the skillet and cook and stir until thickened and halibut is heated through and flakes easily when tested with a fork.


SERVING SUGGESTION: Serve over stir-fried baby bok choy. Add sliced cucumber on the side.
NUTRITION: Per Serving: 238 Calories; 13g Fat; 25g Protein; 5g Carbohydrate; 1g Dietary Fiber; 36mg Cholesterol; 214mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 2 Fat. Points: 6
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