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Halibut Teriyaki Offers Simple Yet Delicious Meal

Charlotte Balcomb Lane Knight-Ridder/Tribune News Service

If you’re having a tough week at work, making dinner should be as easy as possible. Preparing Halibut Teriyaki is as simple as cooking gets, yet the dish is delicious.

The fish is boldly flavored with a simple, Japanese-style sauce of ginger, green onions, sherry, lemon juice and soy sauce. It bakes in about 20 minutes.

Best of all, it’s very low in fat and calories and not particularly high in sodium if you use low-sodium soy sauce.

You can make Halibut Teriyaki using fresh or frozen, thawed fish. Halibut is a good choice because it freezes well without developing a “fishy” taste or smell.

Halibut has snow-white flesh and a firm, meaty texture that appeals to occasional fish eaters.

However, many other kinds of fish, including red snapper, tuna and sea bass, are also delicious cooked in this homemade teriyaki sauce.

Halibut Teriyaki

1-1/4 pounds halibut steaks or fillets of sea bass, tuna or red snapper

Nonstick cooking spray

1 cup sliced mushrooms (about 6 button mushrooms)

1/2 cup chopped green onions (about 2 onions)

2 teaspoons chopped fresh ginger

2 tablespoons dry sherry

1 tablespoon low-sodium soy sauce

1 teaspoon lemon juice

1 teaspoon sesame oil

1/2 teaspoon sugar

Heat the oven to 400 degrees. Wash the fish under cold running water and set aside.

Lightly coat a square or rectangular 2-quart baking dish with nonstick cooking spray. Arrange the fish in the dish.

Sprinkle the sliced mushrooms, chopped green onions and ginger evenly over the fish.

In a small bowl, combine the sherry, soy sauce, lemon juice, sesame oil and sugar, stirring until the sugar has dissolved. Pour the mixture over the fish.

Bake for 20 minutes. Serve hot with cooked rice, noodles or mashed potatoes, if desired.

Yield: 4 servings.

Nutrition information per serving (not including rice, noodles or mashed potatoes): 140 calories, 28 grams protein, 3 grams carbohydrate, 1.5 grams fat, (10 percent fat calories), 46 milligrams cholesterol, 291 milligrams sodium.

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