Recipe Details
Ingredients
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1poundhalibut
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1tablespoonsoy sauce
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1tablespoonall-purpose flour
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2cupsoil for deep frying
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1tablespoonvegetable oil
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1mediumgreen bell pepper, diced
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1mediumonion, diced
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1(8 ounce) canpineapple chunks, juice reserved
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3tablespoonsketchup
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1 ½tablespoonswhite sugar
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1tablespoonwater
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2teaspoonsall-purpose flour
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1teaspoonsesame oil
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salt to taste
Cooking Directions
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Cut halibut into bite-sized pieces. Place in a mixing bowl and combine with soy sauce and 1 tablespoon of flour. Let stand for 30 minutes.
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Meanwhile, heat oil in deep-fryer or heavy saucepan to 375 degrees F (190 degrees C).
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Deep-fry halibut pieces until golden brown. Drain on paper towels; set aside.
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Make sauce: Heat oil in a medium skillet over medium heat. Add bell pepper, onion, and pineapple chunks and sauté for 1 minute. Stir in pineapple juice, ketchup, sugar, water, 2 teaspoons flour, sesame oil, and salt. Cook until thickened, stirring occasionally, 5 to 10 minutes.
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Pour the sauce over the halibut pieces to serve, or serve halibut alongside the sauce for dipping.
Editor’s Note
We have determined the nutritional value of oil for frying based on a retention value of 10% after cooking. The exact amount may vary depending on cook time and temperature, ingredient density, and the specific type of oil used.
Nutrition Facts
Full Nutrition Label | |
---|---|
Servings Per Recipe3 | |
Calories435 | |
% Daily Value * | |
Total Fat 20g |
26% |
Saturated Fat 3g |
13% |
Cholesterol 48mg |
16% |
Sodium 553mg |
24% |
Total Carbohydrate 31g |
11% |
Dietary Fiber 2g |
8% |
Total Sugars 23g |
|
Protein 34g |
67% |
Vitamin C 44mg |
49% |
Calcium 99mg |
8% |
Iron 2mg |
12% |
Potassium 969mg |
21% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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