Halibut with Mustard-Caper 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.

Yield:

4 servings (serving size: 1 fillet and 3 tablespoons sauce)

Recipe from

Recipe Time

Prep: 7 Minutes
Cook: 18 Minutes

Nutritional 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

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

Preparation

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.

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.

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.

Note:

Oxmoor House Healthy Eating Collection

January 2004