Halibut and Vegetable Kabos

(serves 4) 

Ingredients:

• 2 pounds fresh halibut filet
• 1/2 red pepper
• 1/2 yellow pepper
• 1 yellow onion
• 16 cherry tomatoes
• 16 medium white mushrooms

Ingredients for basting sauce:

• 8 tablespoons low-sodium soy sauce
• 4 cloves garlic
• 1 slice fresh ginger root 1/2-inch thick
• 2 tablespoons + 2 teaspoons brown sugar
• 2 tablespoons + 2 teaspoons rice wine vinegar

Directions:

Cut the halibut filet into 1-inch cubes, making enough to evenly thread onto 8 skewers. * Sprinkle with salt and pepper and set aside. Cut the red and yellow peppers into 1-inch squares. Cut the onion into 8 large chunks, and then separate each chunk into 2 pieces for easier threading. Wash the mushrooms and snap out the stems.

If you plan to barbecue the kabobs and are using wooden skewers, soak the skewers in water briefly before threading so they don’t burn. Thread the fish, peppers, tomatoes, onion chunks and mushrooms onto 4 large or 8 small skewers. If you are not going to cook the kabobs right away, place in the refrigerator, loosely covered with waxed paper.Whirl all ingredients for the basting sauce in the blender. The basting sauce can be made in advance and refrigerated.

Preheat broiler (or prepare barbecue) and spray cold broiler pan with pan spray. Place broiler pan under the heat for a few minutes to heat up, then place the skewers carefully on the hot pan. This will sear the fish and vegetables quickly. Spoon some of the basting sauce over the fish, and broil 3 to 4 minutes, or until fish and vegetables begin to brown. Turn skewers, spoon basting sauce over, and cook the other side for another 2 to 3 minutes. Spoon any additional basting sauce over the fish when serving.

*Note: Any firm fish will work for this recipe, as will cubed chicken breast. Vary the vegetables according to your taste, but mushrooms, tomatoes and peppers are a classic.

Nutritional Analysis Per Serving:

• Calories: 335
• Protein: 52 grams
• Fat: 6 grams
• Carbohydrates: 19 grams