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

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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