Pan-Seared Halibut with Beans, Basil, and Asparagus - 11.5g Carbs, 5g Fiber
From: Vital Choice Seafood
Asparagus and basil give this simple, delicious recipe a spring-like
seasonal appeal.
The beans add a distinctively Mediterranean flair and hearty, healthful
substance that combines perfectly with light, flaky Halibut.
Prep Time: 15 min
Serves: 4
1 Tbsp organic extra virgin olive oil
16 cippolini or pearl onions, trimmed and peeled
1 tsp minced garlic
1 lb asparagus spears, trimmed and cut in 2-inch pieces
6 oz small fresh whole mushrooms, halved
2 Tbsp fresh basil
1 (15 to 19 oz can) cannelloni or favorite beans, drained and rinsed
1 (14.5 oz can) low-fat chicken broth
1 tsp soy sauce, if desired
2 Tbsp organic extra virgin olive oil
4 Alaskan Halibut fillet portions (6 oz each)
1 1/2 Tbsp organic extra virgin olive oil
1/2 tsp dried garlic
1/2 tsp organic black pepper
Saute onions in olive oil in heavy nonstick skillet over medium-high
heat until onions are translucent, about 3 to 4 minutes. Add garlic,
asparagus, and mushrooms; stir-fry 1 minute. Stir in basil, beans,
chicken broth, soy sauce, and butter; heat until butter is melted.
Remove from pan and keep warm.
Wipe pan clean. Rinse thawed Halibut under cold water; pat dry with
paper towel. Heat skillet over medium-high heat. Brush both sides of
halibut with oil. Place halibut in heated skillet and cook, uncovered,
about 3 to 4 minutes, until browned. Shake pan occasionally to keep
fish from sticking.
Turn halibut over and season with garlic-pepper blend. Cover pan tightly
and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen
halibut or 3 to 4 minutes for fresh/thawed fish. Cook just until fish
is opaque throughout.
To serve, place each halibut portion in shallow pasta/soup bowl. Spoon
1 cup vegetables and broth over fish.
Serves: 4
Nutrition per Serving: 353 Calories, 18g Total Fat, 5g Saturated Fat,
45% Calories from Fat, 61mg Cholesterol, 37g Protein, 11.5g Carbs,
5g Fiber, 617mg Sodium, 136mg Calcium and 1.3g Omega-3 Fatty Acids
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