Herb-Crusted Halibut from Healthy Diabetic Recipes

Herb-Crusted Halibut Recipe

Recipe Ingredients:

4 halibut steaks - (4 oz ea)
2 large egg whites, lightly beaten
1 cup fresh breadcrumbs, seasoned with
Herbes de Provence, to taste
= (thyme, oregano, rosemary, and basil)
Olive oil cooking spray, as needed
1 tbsp olive oil
1 shallot, finely minced
1/2 cup dry white wine
1/4 cup fresh lemon juice
1 cup 98% fat-free no-salt-added canned
chicken broth
1 tbsp small capers, well rinsed, minced
2 tbsp finely-minced flat-leaf parsley
1 tbsp cornstarch, mixed with
1 tbsp water

Recipe Instructions:

Lightly rinse the halibut steaks and pat dry with paper towels. Place each steak between two sheets of plastic wrap and flatten to about 1/2-inch thick. Dip each steak into the beaten egg white, then into the breadcrumbs. Set aside.

Lightly coat a cast-iron skillet or a heavy nonstick skillet with cooking spray. Place over high heat and add the halibut steaks. Cook for 2 to 3 minutes per side, turning once, until golden brown and fish flakes easily when prodded with a fork. Remove halibut steaks; keep warm.

Heat olive oil in a heavy saucepan; add shallot and sauté for 4 minutes, stirring frequently. Stir in the wine and lemon juice. Cook over medium-high heat until sauce is reduced by half.

Add the chicken broth, capers, parsley, and cornstarch mixture. Bring sauce to a boil. Arrange halibut steaks on heated serving plates. Nap each with some of the sauce.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Lean Protein, 1/2 Carbohydrate (Bread/Starch).

Nutrition Facts: 219 calories (27% calories from fat), 27 g protein, 6 g total fat (0.9 g saturated fat), 10 g carbohydrates, trace dietary fiber, 36 mg cholesterol, 242 mg sodium.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 4

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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