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The Recipe Instructions |
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Ingredients
4 halibut steaks - (4 oz ea)
2 large egg whites, lightly beaten
1 cup fresh breadcrumbs, seasoned with
Herbes de Provence, to taste
= (thyme, oregano, rosemary, and ba
Olive oil cooking spray, as needed
1 tbsp olive oil
1 shallot, finely minced
1/2 cup dry white wine
1/4 cup fresh lemon juice
1 cup 98% fat-free no-salt-added canned
chicken broth
1 tbsp small capers, well rinsed, minced
2 tbsp finely-minced flat-leaf parsley
1 tbsp cornstarch, mixed with
1 tbsp water
Directions
Lightly rinse the halibut steaks and pat dry with paper towels. Place each
steak between two sheets of plastic wrap and flatten to about 1/2-inch
thick. Dip each steak into the beaten egg white, then into the
breadcrumbs. Set aside.
Lightly coat a cast-iron skillet or a heavy nonstick skillet with cooking
spray. Place over high heat and add the halibut steaks. Cook for 2 to 3
minutes per side, turning once, until golden brown and fish flakes easily
when prodded with a fork. Remove halibut steaks; keep warm.
Heat olive oil in a heavy saucepan; add shallot and sauté for 4 minutes,
stirring frequently. Stir in the wine and lemon juice. Cook over
medium-high heat until sauce is reduced by half.
Add the chicken broth, capers, parsley, and cornstarch mixture. Bring
sauce to a boil. Arrange halibut steaks on heated serving plates. Nap
each with some of the sauce.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Lean Protein, 1/2 Carbohydrate (Bread/Starch).
Nutrition Facts: 219 calories (27% calories from fat), 27 g protein, 6 g
total fat (0.9 g saturated fat), 10 g carbohydrates, trace dietary fiber,
36 mg cholesterol, 242 mg sodium.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 102 Calories; 4g Fat (40.8% calories
from fat); 3g Protein; 10g Carbohydrate; trace Dietary Fiber; trace
Cholesterol; 90mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fruit; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
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