Poached Halibut with Fennel and Cauliflower - 12.83g Carbs, 4.08g Fiber, 4.63g Sugar
From: The George Mateljan Foundation
If you want to enjoy great flavor along with an excellent source of
vitamins, K, A, D, tryptophan, selenium and protein then add this
easy-to-prepare recipe to your Healthiest Way of Eating. The recipe
creates a delicious broth, which you will want to savor to the very
last drop.
Prep and Cook Time: 30 minutes
1 1/2 lbs halibut, cut into 8 pieces
1 Tbsp fresh lemon juice
1 Tbsp PLUS 1 cup chicken or vegetable broth
1 medium sized onion, cut in half and sliced medium thick
1 large carrot, turned into 1 1/2 inch pieces
1 1/2 cups cauliflower florets, cut into quarters
1 medium sized fennel bulb, sliced medium thick
5 medium cloves garlic, pressed
Salt and black pepper to taste
Chopped fennel green tops for garnish
Slice onion and chop garlic and let sit for at least 5 minutes to bring
out their hidden health-promoting properties.
Rub halibut with lemon juice and season with a little salt and pepper.
Set aside.
Heat 1 Tbsp broth in a 12 inch stainless steel skillet. Healthy Saute
onion in broth over medium heat for 5 minutes stirring frequently.
Add rest of broth and carrots. Simmer on medium heat for about 10 minutes
covered.
Add cauliflower, fennel, and garlic. Place halibut steaks on top and
continue to cook covered for about 6 more minutes. Season with salt
and pepper
Serve halibut with vegetables and broth. Sprinkle with chopped fennel
greens.
Serving Suggestions: Brown Rice
Serves: 4
Total Weight: 327.83g
Nutrition per Serving:
243.84 Calories, 37.41 Calories from Fat, 5.18 Calories from Saturated Fat,
37.80g Protein, 12.83g Carbs, 4.08g Dietary Fiber, 0.54g Soluble Fiber,
0.90g Insoluble Fiber, 4.63g Total Sugar, 1.66g Monosaccharides,
0.59g Disaccharides, 4.12g Other Carbs, 4.16g Total Fat, 0.58g Saturated Fat,
1.29g Mono Fat, 1.31g Poly Fat, 0g Trans Fatty Acids, 54.43 mg Cholesterol,
1284.64mg Potassium, 151.41mg Sodium
