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 Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 212
  • Fat: 4.3g
  • Saturated fat: 0.6g
  • Protein: 36.7g
  • Carbohydrate: 5.0g
  • Cholesterol: 54mg
  • Iron: 1.9mg
  • Sodium: 333mg
  • Calories from fat: 19%
  • Fiber: 0.3g
  • Calcium: 97mg

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

  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.
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