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Halibut with Mustard-Caper Sauce

Prep time 7 mins
Cook time 18 mins
Yield 4 servings (serving size: 1 fillet and 3 tablespoons sauce)
Halibut is classified as a lean fish because it has little fat. Sea bass, snapper, and monkfish are good substitutes for this mild-flavored fish.

Ingredients

  • Cooking spray
  • 2 teaspoons olive oil
  • 1/2 cup minced shallots (about 3 large)
  • 1 teaspoon minced garlic
  • 1/2 cup dry white wine
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1 tablespoon lemon juice
  • 4 (6-ounce) halibut fillets
  • 1 tablespoon Dijon mustard
  • 1 tablespoon capers

Nutrition Information

  • calories 212
  • fat 4.3 g
  • satfat 0.6 g
  • protein 36.7 g
  • carbohydrate 5.0 g
  • cholesterol 54 mg
  • iron 1.9 mg
  • sodium 333 mg
  • caloriesfromfat 19 %
  • fiber 0.3 g
  • calcium 97 mg

How to Make It

  1. Heat a large nonstick skillet coated with cooking spray over medium-high heat; add oil. Add shallots and garlic; sauté 3 to 5 minutes or until tender.

  2. Add wine, broth, and lemon juice; bring to a boil. Add fish; cover, reduce heat, and simmer, 12 to 14 minutes or until fish flakes easily when tested with a fork. Remove fish; set aside and keep warm.

  3. Bring liquid to a boil; cook, uncovered, 3 minutes or until liquid reduces to 3/4 cup. Stir in mustard and capers. Spoon sauce over fish, and serve immediately.

Oxmoor House Healthy Eating Collection