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Epicurious

Halibut in Green-Tea Broth with Quinoa

In addition to the beneficial omega-3s provided by halibut, the green tea in this dish contains epigallocatechin gallate, or EGCG—a powerful antioxidant shown to help prevent cancer. Quinoa is high in protein and fiber.

Recipe information

  • Yield

    serves 4

Ingredients

4 wild Pacific halibut fillets (about 6 ounces each)
Coarse salt and freshly ground pepper
2 cups water
1 cup quinoa, rinsed and drained
2 tablespoons neutral-tasting oil, such as canola or safflower
1 piece (2 inches) fresh ginger, peeled and finely chopped
1 head baby bok choy, trimmed and thinly sliced lengthwise
1 cup frozen shelled edamame, thawed
4 ounces fresh shiitake mushrooms, stems removed, caps cleaned and thinly sliced
1/2 cup snow peas, strings removed, thinly sliced lengthwise
1 cup brewed green tea
1 tablespoon low-sodium tamari soy sauce
1 teaspoon honey
3 scallions, trimmed and thinly sliced on the diagonal
Basil leaves, for garnish

Preparation

  1. Step 1

    Preheat oven to 400°F. Season each halibut fillet on both sides with 1/2 teaspoon salt, dividing evenly, and pepper.

    Step 2

    In a medium saucepan, bring the water to a boil. Add quinoa and 1/2 teaspoon salt; reduce heat to a simmer. Cover and cook until quinoa is tender and has absorbed all liquid, about 15 minutes. Remove from heat.

    Step 3

    Meanwhile, in a large skillet, heat the oil over medium-high. Cook fillets until golden, 2 to 3 minutes per side. Using a slotted spatula, transfer fish to an ovenproof dish and bake until just opaque throughout, 8 to 10 minutes.

    Step 4

    Add ginger, bok choy, edamame, shiitakes, and snow peas to skillet; reduce heat to medium and cook, stirring constantly, until shiitakes begin to soften, about 3 minutes. Add green tea, soy sauce, and honey. Cook, stirring, until edamame are tender, about 3 minutes more. Stir in scallions and remove from heat.

    Step 5

    Divide broth and vegetables among four shallow bowls. Top each with a fish fillet and garnish with basil leaves. Serve quinoa in separate bowls.

  2. Nutrition Information

    Step 6

    (Per Serving)

    Step 7

    Calories: 470

    Step 8

    Saturated Fat: 2.3g

    Step 9

    Unsaturated Fat: 9.8g

    Step 10

    Cholesterol: 54.4mg

    Step 11

    Carbohydrates: 38.2g

    Step 12

    Protein: 46.2g

    Step 13

    Sodium: 771mg

    Step 14

    Fiber: 5.5g

Power Foods
TagsGreen TeaTeaBeveragesHalibutFishSeafoodQuinoaRice & GrainsBok ChoyLeafy GreensVegetableEdamameBean and LegumeMainDinnerNut FreeDairy FreeOven BakeCookbooks
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