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

Find More Recipes

Healthy Seafood Recipes

See a full day of nutritious eating in our diabetes-friendly meal plan featuring recipes from The 4-Ingredient Diabetes Cookbook by Nancy Hughes.

Read More

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.