Herb-crusted Halibut

herb-crusted-halibutdsc5178e

Courtesy of www.diabeticlifestyle.com


Herb-crusted Halibut
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • 4 4-ounce halibut steaks
  • 2 large egg whites, lightly beaten
  • 1 cup fresh breadcrumbs (seasoned however you want: perhaps herbes de Provence)
  • cooking spray
  • 1 tablespoon olive oil
  • 1 shallot, finely minced
  • ½ cup dry white wine
  • ¼ cup fresh lemon juice
  • 1 cup 98% fat-free, no-salt-added canned chicken broth
  • 1 tablespoon capers, well-rinsed and minced
  • 2 tablespoons finely minced flat-leaf parsley
  • 1 tablespoon cornstarch, mixed with 1 tablespoon water
Instructions
  1. Lightly rinse the halibut steaks and pat dry with paper towels. Place each steak between two sheets of plastic wrap and flatten to about ½-inch thick.
  2. Dip each steak into the beaten egg white, then into the breadcrumbs. Set aside.
  3. Lightly coat a cast iron skillet or a heavy non-stick 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.
  4. Remove halibut steaks; keep warm.
  5. Heat olive oil in a heavy saucepan; add shallot and sauté for 4 minutes, stirring frequently.
  6. Stir in the wine and lemon juice and bring to a boil. Cook over medium-high heat until sauce is reduced by half.
  7. Add the chicken broth, capers, parsley, and cornstarch mixture. Bring sauce to a boil.
  8. Arrange halibut steaks on plates. Spoon each fish with some of the sauce.
Nutrition Information
Calories: 219 Fat: 6g Saturated fat: 0.9g Carbohydrates: 10g Sodium: 242mg Fiber: trace Protein: 27g Cholesterol: 36mg

 

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