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One-Dish Poached Halibut and Vegetables

Light and healthy, this no-fuss fish supper takes just 20 minutes to make. Be sure to serve with lots of crusty bread for dipping in the anise-scented vegetable broth.

Cooking Light OCTOBER 2005

  • Yield: 4 servings (serving size: 1 fillet, about 1 1/2 cups vegetable mixture, and 1 lemon wedge)

Ingredients

  • 2 cups thinly sliced fennel bulb (about 6 ounces)
  • 2 cups organic vegetable broth (such as Swanson Certified Organic)
  • 1 (20-ounce) package refrigerated red potato wedges (such as Simply Potatoes)
  • 8 ounces baby carrots
  • 4 (6-ounce) halibut fillets
  • 1/2 teaspoon paprika
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 teaspoon chopped fresh thyme
  • 4 lemon wedges

Preparation

Combine first 4 ingredients in a large nonstick skillet; bring to a boil. Cover, reduce heat, and simmer 4 minutes.

Sprinkle one side of fish with paprika, salt, and pepper. Add fish, seasoning side up, and thyme to pan; bring to a boil. Cover, reduce heat, and simmer 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.

Nutritional Information

Amount per serving
  • Calories: 314
  • Calories from fat: 12%
  • Fat: 4.1g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 1.3g
  • Protein: 39.7g
  • Carbohydrate: 26.6g
  • Fiber: 5.6g
  • Cholesterol: 54mg
  • Iron: 3.3mg
  • Sodium: 659mg
  • Calcium: 115mg
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