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Halibut Teriyaki Recipe

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Halibut Teriyaki Recipe

Teriyaki is a Japanese way of cooking, but Korea was under Japanese rule for 35 years until the end of World War II. Because of these years, there are numerous Japanese dishes in Korean cuisine that are either traditionally Japanese or a Korean version of the original.

This fish teriyaki is delicious, simple and easy when made with halibut, but you can also substitute striped bass or salmon.

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: 4 servings

Ingredients:

    • 4 4-6 oz halibut fish fillets
    • 2 Tbsp sake
    • 5 Tbsp mirin (sweet cooking wine)
    • 4 Tbsp soy sauce
    • 2 tsp sugar
    • 1 Tbsp canola oil for cooking

Preparation:

  1. Make the teriyaki sauce by mixing the sake, mirin, soy sauce and sugar together.
  2. Pour half the marinade into a bowl or dish and marinate the fish for 5-10 minutes. Reserve the other half of the sauce for cooking.
  3. In a large saute pan, heat oil over medium heat.
  4. Place the fish the pan and cook for about 5 minutes.
  5. Turn the fish fillets over and cook for an additional minute.
  6. Remove the fish from the pan.
  7. Wipe out pan, put it back over high heat and add the reserved teriyaki sauce.
  8. Bring the sauce to a boil, reduce the heat to medium-low and simmer for about one minute.
  9. Add the fish to the pan. Spoon some sauce from the pan onto the top of the fish.
  10. Cook for an additional 1-2 minutes.
  11. Plate the fish and brush some of the remaining sauce in the pan onto the top of the fillets.

Health Benefits of Eating Fish

Fish is a high-protein, low-fat healthy food. White-fleshed fish has less fat than any other animal protein.

Halibut is the largest of the flatfish and one of the largest of the saltwater fish with weights up to 660 pounds. It is a lean fish that features finely textured, snow white flesh that contains few bones; its skin is also edible.

“Halibut are truly a nutrient-dense food. A very good source of high quality protein, halibut are rich in significant amounts of a variety of important nutrients including the minerals selenium, magnesium, phosphorus and potassium; the B vitamins B12, niacin, and B6; and perhaps most important, the beneficial omega-3 essential fatty acids.

Essential fatty acids are so named because they are essential for our health but cannot be made by the body; they must therefore be obtained from foods. Cold-water fish like halibut are a rich source of the omega-3 essential fats, a form of essential fatty acids in which the standard American diet is sorely deficient.”

The American Heart Association has recommended that people eat fish rich in omega-3 fatty acids at least twice a week.

According to the Environmental Defense Fund, omega-3 fatty acids help maintain cardiovascular health, protect prenatal and postnatal neurological development, reduces inflammation and rheumatoid arthritis and may play a beneficial role in reducing depression and mental decline of senior citizens.

Source: WHfoods.com
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