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Diabetes Forecast

The Healthy Living Magazine

Poached Halibut

Per Serving

Poached Halibut

Makes: 4 servings
Serving Size: 4 oz.
Calories 220
Fat 10 g
Saturated Fat 1.5 g
Trans Fat 0 g
Carbohydrate 6 g
Fiber 1 g
Sugars 1 g
Cholesterol 40 mg
Potassium 770 mg
Protein 27 g
Phosphorus 295 mg
Choices: Nonstarchy Vegetable 1, Lean Protein 3, Fat 1
  • Makes: 4 servings
  • Serving Size: 4 oz.
  • Preparation Time: 20 minutes
  • Cooking Time: 10 minutes

Ingredients

2 tsp. peeled, grated fresh ginger
2 tsp. finely minced garlic
3/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1 lb. halibut or other firm, white fish, cut into 4 portion
2 Tbsp. olive oil
1 cup sliced leeks (white part only) or onion
3 1/2 cups low-sodium, nonfat chicken broth
1/4 cup minced fresh mint
1/4 cup sliced scallions (2 scallions)
1 Tbsp. grated lemon zest

Directions

  1. Combine the ginger, garlic, salt, and black pepper. Gently rub the mixture into each piece of halibut; set aside.
  2. In a large sauté pan, heat the olive oil over medium-high heat. Add the leeks or onion and sauté for 5 minutes. Add the halibut and enough broth to cover the halibut. Bring to lightly boiling, cover, and simmer on low heat for 8 to 10 minutes, until cooked through. Place the halibut in individual shallow bowls.
  3. Add the mint and scallions to the broth and cook an additional 1 to 2 minutes. Ladle the broth over each piece of halibut and sprinkle with lemon zest.
 
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