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Ингредиенты
- 4 x halibut steaks - (4 ounce ea)
- 2 lrg egg whites lightly beaten
- 1 c. fresh breadcrumbs seasoned with Herbes de Provence to taste (thyme, oregano, rosemary, and basil) Extra virgin olive oil cooking spray as needed
- 1 Tbsp. extra virgin olive oil
- 1 x shallot finely chopped
- 1/2 c. dry white wine
- 1/4 c. fresh lemon juice
- 1 c. 98% fat-free no-salt-added canned chicken broth
- 1 Tbsp. small capers well rinsed, chopped
- 2 Tbsp. finely-chopped flat-leaf parsley
- 1 Tbsp. cornstarch mixed with
- 1 Tbsp. water
Инструкции
- Lightly rinse the halibut steaks and pat dry with paper towels. Place each steak between two sheets of plastic wrap and flatten to about 1/2-inch thick. Dip each steak into the beaten egg white, then into the breadcrumbs. Set aside.
- Lightly coat a cast-iron skillet or possibly a heavy nonstick skillet with cooking spray. Place over high heat and add in the halibut steaks. Cook for 2 to 3 min per side, turning once, till golden and fish flakes easily when prodded with a fork. Remove halibut steaks; keep hot.
- Heat extra virgin olive oil in a heavy saucepan; add in shallot and saute/fry for 4 min, stirring frequently. Stir in the wine and lemon juice. Cook over medium-high heat till sauce is reduced by half.
- Add in the chicken broth, capers, parsley, and cornstarch mix. Bring sauce to a boil. Arrange halibut steaks on heated serving plates. Nap each with some of the sauce.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 160g | |
| Recipe makes 4 servings | |
| Calories 186 | |
| Calories from Fat 43 | 23% |
| Total Fat 4.93g | 6% |
| Saturated Fat 0.81g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 385mg | 16% |
| Potassium 186mg | 5% |
| Total Carbs 23.95g | 6% |
| Dietary Fiber 1.7g | 6% |
| Sugars 2.41g | 2% |
| Protein 6.18g | 10% |
