Halibut with Garlicky Vegetable Trio

This delightful recipe is as colorful as it is quick, delicious, and nutritious. Serve up with a side of whole wheat couscous or quinoa.

Nutrition Facts

Serving Size: 1/4 recipe

  • Calories 270
  • Carbohydrate 23 g
  • Protein 28 g
  • Fat 7 g
  • Saturated Fat 1.0 g
  • Sugars 6 g
  • Dietary Fiber 5 g
  • Cholesterol 35 mg
  • Sodium 380 mg

This Recipe Serves 4

Ingredients

1/2 cup Wondra flour
1/2 tsp fine sea salt
1/4 tsp freshly ground pepper
16 oz halibut steak, cut into 4 portions
1 Tbsp extra virgin olive oil
2 cloves garlic, minced
1/2 cup white wine or chicken stock
1/2 cup chicken stock
2 cups baby carrots, sliced lengthwise
1 red bell pepper, sliced into 1/4-inch strips
1/2 lb fresh green beans, stemmed
1/2 cup flat Italian parsley, roughly chopped (divided use)

Instructions

  1. Mix flour, salt, and pepper in shallow bowl. Dredge fish in flour and set aside.
  2. Place olive oil in large sauté pan and turn heat to medium. Add fish. Brown fish 2-3 minutes on each side or until golden. Add garlic and cook until fragrant, about 1 minute.
  3. Add the wine and chicken stock to deglaze pan. Add the vegetables and 1/4 cup parsley. Cover and simmer 5 minutes to steam vegetables. Garnish with remaining parsley.
  4. Serve over small pasta, rice, or couscous.

Cook's Tip: Wondra, commonly known as instant flour, is a fine granular flour that is also used to make smooth sauces. All-purpose flour can be substituted.

Exchanges/Choices: 1/2 Starch, 3 Vegetable, 3 Lean Meat, 1/2 Fat

From The Diabetes Seafood Cookbook by Barbara Seelig-Brown

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