Halibut Meunière

Photo: Randy Mayor; Styling: Cindy Barr
Using a bit of salt to season the fish and a little more to boost the pan sauce heightens flavors without going overboard in sodium. A little lemon juice and fresh parsley round out flavors. Serve with haricots verts and fingerling potatoes to complete the meal. For another flavor boost, serve with fresh lemon wedges.

Yield:

4 servings (serving size: 1 fillet and about 1 1/2 teaspoons sauce)

Recipe from

Nutritional Information

Calories 221
Fat 8 g
Satfat 3.2 g
Monofat 2.3 g
Polyfat 1.4 g
Protein 34.2 g
Carbohydrate 1.3 g
Fiber 0.1 g
Cholesterol 64 mg
Iron 1.5 mg
Sodium 266 mg
Calcium 80 mg

Ingredients

4 (6-ounce) halibut fillets (about 3/4 inch thick)
1/4 teaspoon black pepper
1/4 teaspoon salt, divided
1 teaspoon all-purpose flour
1 1/2 tablespoons butter, divided
2 tablespoons fresh lemon juice
1 tablespoon finely chopped fresh parsley

Preparation

1. Pat fish dry, and sprinkle both sides with black pepper and 1/8 teaspoon salt. Sprinkle with flour. Melt 1 1/2 teaspoons butter in a large nonstick skillet over medium heat. Add fish to pan, and cook 5 minutes or until lightly browned. Carefully turn fish over; cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; set aside, and keep warm.

2. Add remaining 1 tablespoon butter to pan, and cook 1 minute or until lightly browned, swirling pan to melt butter evenly and prevent burning. Remove pan from heat; stir in juice. Drizzle juice mixture over fish. Sprinkle fish with remaining 1/8 teaspoon salt. Sprinkle with parsley. Serve immediately.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

August 2009