Pan Fried Halibut with Sweet and Sour Sauce
|Pineapple juice||1 Cup (16 tbs)|
|Vegetable oil||8 3⁄4 Tablespoon (1/2 Cup Plus 2 Teaspoons)|
|Garlic||3 Clove (15 gm), minced|
|Fresh ginger slices||6 , coarsely chopped (Of Quarter-Size)|
|Scallions||4 , coarsely chopped|
|Cider vinegar||1⁄4 Cup (4 tbs)|
|Reduced-sodium soy sauce||4 Teaspoon|
|Ketchup||1⁄4 Cup (4 tbs)|
|Black pepper||1⁄2 Teaspoon|
|Halibut steaks||1 3⁄4 Pound, cut into 1/2-inch wide strips|
|Sesame seeds||1⁄2 Cup (8 tbs)|
1. In a small bowl, combine 3 tablespoons of the cornstarch with the pineapple juice.
2. In a small skillet or saucepan, warm 2 teaspoons of the oil over medium-high heat. Add the garlic, ginger, and scallions, and cook, stirring, until the garlic begins to brown, about 3 minutes.
3. Add the cornstarch-pineapple juice mixture, the vinegar, 2 teaspoons of the soy sauce, the ketchup, sugar, and pepper, and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer while you prepare the fish.
4. In a shallow bowl, beat the egg white with the remaining 1 tablespoon cornstarch and 2 teaspoons soy sauce. Add the fish to the egg white mixture and toss to coat well. Place the fish strips on a plate and sprinkle them with the sesame seeds, turning the fish to coat all sides.
5. In a medium nonstick skillet, warm the remaining 1/2 cup oil over medium-high heat. Add the fish in batches and cook until golden, about 3 minutes per side. As they are done, place the fish on a paper towel-lined plate in a low oven to keep warm.
6. Serve the fish with the hot sweet-and-sour sauce on the side.
Serving size: Complete recipe
Calories 3187 Calories from Fat 1607
% Daily Value*
Total Fat 183 g281.8%
Saturated Fat 24.6 g123.1%
Trans Fat 0 g
Cholesterol 254 mg84.7%
Sodium 1918.9 mg80%
Total Carbohydrates 198 g66%
Dietary Fiber 16.5 g66%
Sugars 66.9 g
Protein 189 g377.5%
Vitamin A 37.4% Vitamin C 232.5%
Calcium 115% Iron 115.8%
*Based on a 2000 Calorie diet