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Barbecued Halibut Steaks
On the grill or in the broiler, these steaks are a healthy, low-calorie entrée choice.
PREPARATION TIME: 10 minutes
COOKING TIME: 5 to 10 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
3 small scallions
1/4 cup reduced-sodium soy sauce
1/3 cup reduced-sugar apricot jam
3 tablespoons ketchup
1 tablespoon red wine vinegar
4 halibut steaks (5 ounces each)
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DIRECTIONS:
1. Heat broiler or grill. Thinly slice scallions on diagonal; set aside.
2. Combine soy sauce, jam, ketchup, and vinegar together in a small bowl. Measure out 1/3 cup of mixture and set aside as a sauce.
3. Place halibut steaks on broiler pan and brush with remaining soy mixture. Broil 4 inches from heat until browned and cooked through, about 5 minutes. Or grill on one side only until cooked, about 10 minutes.
4. Spoon reserved sauce over fish.
5. Pass sliced scallions at table for sprinkling over fish. One serving equals one steak.
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Nutrition Per Serving:
Per serving: Calories 240, fat 3.5 g, saturated fat .5 g, cholesterol 45 mg, sodium 1,121 mg, carbohydrate 20 g, fiber 3 g, protein 31 g.
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Tips:
About Cooking Fish
With the exception of grilled tuna, which is often served rare, most fish should be cooked until just done, with flaky but moist flesh. The 10-minute rule is helpful to follow: Cook fish a total of 10 minutes per inch of thickness. Steaks and large fillets may take longer to cook, while thin fillets will cook in a couple of minutes. Use a specially designed grill basket to help prevent fish from falling apart.
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| From ChangeOne |
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