Long before researchers started investigating from the standpoint of science, cranberry has been used to help prevent and treat urinary tract infections (UTIs). More on the Health Benefits of Cranberries.
The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or
advertising, is a new force for change to help make a healthier you and a healthier world.
Halibut with Ginger and Scallions
This is one of my favorite Healthiest Way of Eating recipes. The health-promoting omega-3 fatty acids from the halibut help to reduce inflammation and the shiitake mushrooms not only enhance the flavor of this recipe but also builds a strong immune system.
Halibut with Ginger and Scallions Prep and Cook Time: 20 Minutes

  • 3/4 lb halibut cut into 2 pieces
  • 1/4 cups light vegetable broth
  • 1/4 cup mirin rice wine*
  • 3 medium cloves garlic, chopped
  • 1 TBS soy sauce
  • 1 TBS fresh lemon juice
  • 1 TBS minced fresh ginger
  • 2 cups fresh shitake mushrooms, sliced 1/4-inch thick
  • 1 cup coarsely chopped scallion
  • salt and white pepper to taste
  • *mirin is a sweet Japanese rice wine without the alcohol content; you can find it in many of your local health food stores or in the Japanese section of your local grocery store.


  1. Chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
  2. Bring the broth and mirin wine to a simmer on medium-high heat in a 10-inch skillet.
  3. Add garlic, soy sauce, lemon juice, ginger, scallions, and mushrooms.
  4. Place halibut steaks on top, reduce heat to low and cover. Cook for about 5 minutes, depending on thickness (5 minutes for every 1/2" of thickness). Season with salt and pepper. Remove steaks and place on a plate. Spoon scallions and mushroom broth over fish and serve.
Serves 2

Nutritional Profile

Nutrients in
Halibut with Ginger and Scallions
1.00 serving (434.19 grams)
Nutrient%Daily Value

 vitamin K258.9%




 vitamin B356.3%



 vitamin C37.6%

 vitamin B637.5%

 vitamin B1233.4%


 omega-3 fats30.8%

 vitamin A26%


Calories (339)18%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Halibut with Ginger and Scallions is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Halibut with Ginger and Scallions
1.00 serving
434.19 grams
339.65 calories
Nutrient Amount DV
World's Healthiest
Foods Rating
vitamin K 207.18 mcg 259.0 13.7 excellent
tryptophan 0.45 g 140.6 7.5 excellent
selenium 63.52 mcg 90.7 4.8 excellent
protein 41.38 g 82.8 4.4 excellent
vitamin B3 11.26 mg 56.3 3.0 very good
phosphorus 449.59 mg 45.0 2.4 good
magnesium 172.35 mg 43.1 2.3 good
vitamin C 22.59 mg 37.6 2.0 good
vitamin B6 0.75 mg 37.5 2.0 good
vitamin B12 2.01 mcg 33.5 1.8 good
potassium 1128.94 mg 32.3 1.7 good
omega-3 fats 0.74 g 30.8 1.6 good
vitamin A 1304.32 IU 26.1 1.4 good
iron 4.69 mg 26.1 1.4 good
World's Healthiest
Foods Rating
excellent DV>=75% OR
Density>=7.6 AND DV>=10%
very good DV>=50% OR
Density>=3.4 AND DV>=5%
good DV>=25% OR
Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Halibut with Ginger and Scallions

Printer friendly version

Send this page to a friend...


Newsletter SignUp Sign Up Now and get the first chapter of The World's Healthiest Foods book FREE.
Your Email:

With your purchase of our book, you'll receive online access to free gifts (valued at $24.95) to improve your health.

Eating Healthy

Cooking Healthy

Feeling Great


Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1 in the World!

20 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expert on the Healthiest Way of Eating and Cooking. It's one of the most visited website on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick & Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 30 minutes or less, from start to finish. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest Foods Book

Online Access to 2 Free Gifts with your purchase you will receive online access to our 15 Minute Cooking Video and 83 page Guide to creating a "Healthiest Way of Eating Group." (Please note: Access is on-line; you will not receive anything in the mail.)

Now Available in Kindle | Order Now

privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2013 The George Mateljan Foundation, All Rights Reserved