Food
Fighting Food
This dish has been rigorously
tested and approved by Ameri-
can Institute for Cancer
Research recipe developers,
dietitians and staff. In laborato-
ry studies, many individual
minerals, vitamins and phyto-
chemicals demonstrate anti-
cancer effects. Yet evidence
suggests it is the synergy of
compounds working together
in the overall diet that offers the strongest cancer protection.
According to expert report carrying excess body fat increas-
es the risk of seven cancers. Vegetables and fruits are low in
calories, which help us get to and stay a healthy weight.
Whole grains and beans are rich in fiber and moderate in
calories, which also help in weight management efforts
Steamed Halibut with Ginger
and Green Beans
Delicious recipes make getting and staying healthy a lot
easier. This week’s recipe pairs flaky, pacific halibut with
potent ginger and steamed greens for a powerful cancer-
fighting meal. The Monterey Bay Aquarium considers the
Pacific variety the best choice for halibut. It’s full of health-
ful omega-3 fatty acids, which have been shown to protect
against cancer, as well as heart disease, inflammation and
dementia. Plus steaming your meal and using a small
amount of oil-based sauce instead of butter can cut down on
calories and help you maintain a healthy weight.
Makes 4 servings.
Per serving: 200 calories, 7 g total fat (1 g saturated fat),
8 g carbohydrate,
26 g protein, 4 g dietary fiber, 410 mg sodium.
Ingredients
1 lb. fresh green beans
1 lb. halibut (4 fillets), rinsed and patted dry
1/2 tsp. coarse sea salt
1 Tbsp. minced fresh ginger
3 Tbsp. thinly sliced green onions
1 Tbsp. low-sodium dark soy sauce
1 Tbsp. peanut oil
1 Tbsp. toasted sesame oil
1/4 cup fresh cilantro sprigs, lightly packed
Directions
1.Steam green beans for about 5 minutes and set aside.
2.Gently rub both sides of the fillets with salt. Place them
onto a heatproof ceramic dish. Sprinkle ginger over top.
3.Place dish onto a steamer over several inches of boiling
water and cover. Gently steam fillets for 10 to 12 minutes.
4.Remove ceramic dish from steamer. Sprinkle green
onions and drizzle soy sauce over fillets.
5.Heat peanut and sesame oils in small skillet over medi-
um high heat until they just begin to smoke. Then carefully
pour on top of fillets. Use caution because hot oil will cause
onion and residual water on fillets to pop and spatter.
Arrange green beans around fillets. Garnish fish with
cilantro and serve immediately.
For more recipes from The American Institute for Cancer
Research go to www.aicr.org/
Page 8 The Portland Skanner
December 26, 2012