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Healthy Recipe For Fish Stir Fry

Healthy Recipe: Halibut Stir Fry

After buying some fine-looking frozen halibut at Trader Joe's last week, I went in search of an unexpected but healthy way to prepare it. I turned to the spiral-bound basic wok cookbook I recently purchased along with my new wok. Since it imparts a lot of flavor with not a lot of oil, a wok is a great piece of equipment to have in your healthy kitchen.

The black bean paste adds a salty flavor to the sweet marinade; if you can't find it at your local Asian food market, try using soybean paste instead for a similar effect. To up the nutrition factor, toss in even more types of veggies. To get the recipe,


Delicious Sliced Fish With Black Bean Sauce

Delicious Sliced Fish With Black Bean Sauce

Delicious Sliced Fish With Black Bean Sauce


1 1/2 pounds fish steaks of fillets (such as tuna, halibut, snapper, sea bass, or swordfish)
2 tablespoons oil
3 to 4 cloves garlic, minced
1 1/2 to 2 tablespoons black bean paste (tau cheo)
6 green onions, cut into sections
1 teaspoon sugar
1 teaspoon coarsely ground black pepper
2 sprigs fresh cilantro, minced, as garnish (optional)

2 tablespoons rice wine
1 teaspoon sesame oil
3 tablespoons fresh ginger, minced


Serves 4.

  1. Cut the fish into bite-sized chunks. If using steaks, remove the bones. Place the fish in a mixing bowl.
  2. Mix the marinade ingredients, pour over the fish, and turn to coat fish evenly. Cover and set aside to marinate for about 30 minutes.
  3. Heat the oil in a wok over high heat, and add the marinated fish and garlic. Stir-fry for 1 to 2 minutes, until the fish changes color. Add the black bean paste and continue to cook for another 1 to 2 minutes.
  4. Add the green onions, sugar, and coarsely ground black pepper, stirring for 1 more minute to blend the flavors. Transfer to a serving dish.
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Asche Asche 7 years
Looks yummy! I always associate halibut with heavier baked fish dishes, stews, and fish n' chips, so its nice to see a lighter recipe. Thanks Fit!
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