Slow-Poached Halibut with White Beans and Escarole - 17g Carbs, 6g Fiber
From: www.cuisinerecipes.com
Fish Dish - -
Although it makes for a healthy meal, "poached fish" doesn't exactly
make your mouth water. But this tasty (and diet-friendly!) dinner is
a far cry from the bland fillets you probably expect.
Makes: 4 fillets, 2 cups broth
Total time: 1 hour
--> FOR THE HALIBUT
1/4 cup chopped shallots
2 tsp chopped garlic
1/2 tsp red pepper flakes
2 tsp olive oil
1/4 cup dry white wine
1 1/2 cups low-sodium chicken broth
1 cup quartered grape tomatoes
1/2 cup canned cannellini beans, drained and rinsed
2 tsp red wine vinegar
Salt and black pepper to taste
4 halibut fillets, skinned, seasoned with salt and pepper (5 oz each)
--> FOR THE ESCAROLE
1 head escarole, trimmed, chopped (8–10 cups)
1/4 cup water
Preheat oven to 250 degrees F.
For the halibut, saute the shallots, garlic, and pepper flakes in oil
in a 10-inch nonstick ovenproof skillet over medium heat for 1 minute.
Deglaze with wine and simmer until liquid is nearly evaporated, about
2 minutes.
Add broth, tomatoes, beans, and vinegar; simmer 3–4 minutes, or until
liquid is reduced slightly. Season with salt and pepper.
Nestle fillets in the tomato-bean mixture and transfer pan to the oven.
Poach for 20–25 minutes, or until fish flakes easily with a fork.
For the escarole, steam escarole with water in a large saute pan over medium-high heat, covered, stirring occasionally until wilted, 2–3 minutes. Season with salt and pepper.
Divide greens among 4 shallow serving bowls. Spoon some of the tomato
broth around the greens and top with a halibut fillet.
Makes: 4 fillets, 2 cups broth
Servings: 4
Serving Size: 1 fillet and 1/2 cup broth
Nutrition per Serving:
426 Calories, 22g Total Fat, 276mg Sodium, 17g Total Carbs, 6g Fiber,
40g Protein
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