Halibut poached in white wine
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
12 ounces of Halibut fillets, cut into two equal portions3 tablespoons of chopped shallots1 tablespoon of capers1 tablespoon of coconut cream (or 2 tablespoons of heavy cream)1 tablespoon of olive oil1 fluid ounce of white wine OR white rice vinegar Unseasoned1/4 to 1/2 cup of waterSalt and Pepper to taste
Cut Halibut into 3 equal fillets, skin left on. Sprinkle with salt and pepper and set aside.
Chop the shallots, heat olive oil in medium size frying pan over medium high heat. When oil is hot, place Halibut skin side down in the pan and saute for about 2 minutes.
Next, add the chopped shallots, reducing heat to medium and saute until shallots become translucent.
Add the water and wine around the fish, reduce heat to low, and cover tightly. Allow to poach for about 5 to 6 minutes, depending on the thickness of the fish (6 minutes for about 1 to 1 1/2 inch thickness).
After poaching, remove pan from heat and allow to sit covered for another minute. Then carefully remove fish from pan onto a heated plate and cover.
Return the frying pan to the heat and allow to heat back up on medium heat. There should still be about 1/4 cup of liquid in the pan, along with the shallots. If you need to add more liquid, add a few tablespoons of hot water.
When liquid returns to a boil, reduce heat to low and add the capers and coconut cream, a couple of pinches of salt and pepper, and stir until well blended.
Return the fish to the pan and coat well with the sauce. Then place each serving of fish on separate dinner plates over a small bed of Israeli Couscous or steamed white rice, and spoon some of the sauce and shallots and serve hot.
Serving Size: makes 3 four ounce servings
Number of Servings: 3
Recipe submitted by SparkPeople user NICKNPDX.
Chop the shallots, heat olive oil in medium size frying pan over medium high heat. When oil is hot, place Halibut skin side down in the pan and saute for about 2 minutes.
Next, add the chopped shallots, reducing heat to medium and saute until shallots become translucent.
Add the water and wine around the fish, reduce heat to low, and cover tightly. Allow to poach for about 5 to 6 minutes, depending on the thickness of the fish (6 minutes for about 1 to 1 1/2 inch thickness).
After poaching, remove pan from heat and allow to sit covered for another minute. Then carefully remove fish from pan onto a heated plate and cover.
Return the frying pan to the heat and allow to heat back up on medium heat. There should still be about 1/4 cup of liquid in the pan, along with the shallots. If you need to add more liquid, add a few tablespoons of hot water.
When liquid returns to a boil, reduce heat to low and add the capers and coconut cream, a couple of pinches of salt and pepper, and stir until well blended.
Return the fish to the pan and coat well with the sauce. Then place each serving of fish on separate dinner plates over a small bed of Israeli Couscous or steamed white rice, and spoon some of the sauce and shallots and serve hot.
Serving Size: makes 3 four ounce servings
Number of Servings: 3
Recipe submitted by SparkPeople user NICKNPDX.
Nutritional Info Amount Per Serving
- Calories: 239.9
- Total Fat: 10.8 g
- Cholesterol: 46.5 mg
- Sodium: 165.6 mg
- Total Carbs: 2.5 g
- Dietary Fiber: 0.3 g
- Protein: 30.9 g
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