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Ингредиенты
- 1/2 c. White wine
- 1 c. Fish stock or possibly vegetable stock
- Â Â Or possibly canned vegetable stock
- 3 x Garlic cloves, minced
- 1 sm Onion, coarsely minced
- 1 sm Carrot, coarsely minced
- 1 pch Saffron
- 1/4 tsp Grnd cumin
- 1 x Bay leaf
- Â Â A healthy pinch salt
- 1/4 tsp Freshly grnd black pepper
- 4 x Halibut fillets
- Â Â (about 6 ounces/185 g each)
Инструкции
- This is a lovely, simple dish. The saffron in the poaching stock turns the fish a beautiful golden brown color. Be sure to keep the stock just at a simmer as you poach the fish, so which it doesn't toughen, but remains succulent.
- After such a lowfat main course, indulge in a slice of Chocolate Almond Cheesecake guilt-free.
- In a large saute/fry pan over high heat, bring the white wine, stock, garlic, onion, carrot, saffron, grnd cumin, bay leaf, salt, and pepper to a boil.
- Turn the heat down, and when the mix has reached a simmer, add in the halibut. Cook for 3 to 5 min on each side for a fillet 1 inch/2.5 cm thick. Remove the fish with a slotted spoon.
- Serve the halibut with steamed rice and drizzle with some of the poaching liquid. (The remaining liquid may be strained and frzn for later use.)
- Serves four.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 148g | |
| Recipe makes 4 servings | |
| Calories 83 | |
| Calories from Fat 11 | 13% |
| Total Fat 1.19g | 1% |
| Saturated Fat 0.22g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 9mg | 3% |
| Sodium 220mg | 9% |
| Potassium 286mg | 8% |
| Total Carbs 5.15g | 1% |
| Dietary Fiber 0.9g | 3% |
| Sugars 1.51g | 1% |
| Protein 7.66g | 12% |
