This summer has been full of back to back to back food events, weddings, parties, and liquor-fests. No matter how hard I work in that gym, it’s certainly hard to keep up. So in between the food truck eats and the beer gardens and the restaurant openings, I try my best to eat a healthy balanced diet and my go to in the summer is a light filet of fish, served up with lots of low-calorie high fibre veggies on the side.
I whipped together this supper the night following an indulgent weekend that included a food truck private party (where my diet included deep-fried rice balls, chicken wings, tacos, pulled pork and fish and chips), a beer festival, and a classy Toronto restaurant event. I knew I would wake up starving if I just ate celery sticks for supper that night, but I knew I was far too full for any more meat, cheese or heavy carbs.
I used halibut here, but of course, you could use whatever you like best or whatever you see on sale. This would be delicious with salmon, trout, tilapia or cod- you could even buy fancy pants sushi-grade tuna, sear it off and then glaze it with this sauce.
Now, to add a little texture and crunch, I added a handful of wasabi pea rice snacks (which are addictive by the way) and a little sprinkle of toasted sesame seeds. You can swap them for crushed peanuts or cashews or forgo both of these if you want to cut calories even more.
Soy Mirin Glazed Halibut with Asian Stir-Fry
Ingredients
Glaze
Fish
- 2 tsp olive oil
- 4 halibut filets 4 oz filets, bones and skin removed
- Salt and pepper
Stir-fry
- 1 tsp olive oil
- 4 mini bok choy leaves removed
- 1 head broccoli crown only, separated into small pieces
- 4 cups bean sprouts
- 1/2 cup frozen edamame
- 1 tsp sesame oil
- 2 tsp sriracha or to taste
- Salt and pepper to taste
- 1/4 cup wasabi pea rice snacks to serve
- Toasted sesame seeds to serve
- Steamed brown rice to serve
Instructions
Glaze
- Preheat a small saucepan over medium high heat with the olive oil and the sesame oil. Add in the ginger, garlic and shallot, and sauté for 2 minutes.
- Pour in the mirin, soy, rice vinegar and honey. Bring to a boil, then reduce heat to low and allow to simmer and thicken for 3-4 minutes. Set aside.
Fish
- Preheat oven to 375 F.
- Heat a medium nonstick skillet with oil over medium high heat. Season with fish with salt and pepper and sear presentation side down for about 2-3 minutes, until golden brown. Flip and cook on the other side for another 2-3 minutes.
- Brush each filet with 1 tablespoon of the sauce. Transfer to the oven and bake for an additional 5-7 minutes, or until the flesh is opaque all the way through.
Stir-fry
- Preheat a large skillet or wok with olive oil over medium high heat.
- Add in the broccoli and bok choy and stir fry for 4 minutes.
- Add in the bean sprouts, edamame, the sesame oil, sriracha and the remaining soy mirin sauce. Toss until coated. Taste and season with salt and pepper to taste.
Assembly
- To serve, divide the vegetables amongst four bowls, top with the fish, and garnish with wasabi peas and toasted sesame seeds. Serve alongside steamed brown rice, if desired. Enjoy!
Nutrition
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
K Nethaji says
Awesome stir fry