Halibut with Crab Sauce Recipe

Halibut with Crab Sauce Recipe photo by Taste of Home

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A thick and creamy crab sauce tops tender halibut in this delightful dish. “It’s one of our favorite fish recipes,” shares Shirley West of Lynnwood, Washington.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Halibut with Crab Sauce Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

30 30

Ingredients

4 halibut fillets (6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper
2 teaspoons plus 2 tablespoons butter, divided
3 tablespoons all-purpose flour
3/4 cup reduced-sodium chicken broth
1/3 cup fat-free milk
1/2 cup crabmeat, drained, flaked and cartilage removed
1/4 cup shredded Swiss cheese

Directions

Place each fillet in an individual broiler-proof serving dish. Sprinkle with salt and pepper. Melt 2 teaspoons butter; drizzle over fillets. Bake, uncovered, at 350° for 15-20 minutes or until fish flakes easily with a fork.
Meanwhile, in a small saucepan coated with cooking spray, melt remaining butter. Stir in flour until smooth; gradually stir in the broth and milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in crab. Remove from the heat; stir in cheese until melted. Pour over halibut. Broil 4-6 in. from the heat for 3-4 minutes or until lightly browned. Yield: 4 servings.

Nutritional Facts 1 fillet with 1/3 cup sauce equals 328 calories, 14 g fat (7 g saturated fat), 96 mg cholesterol, 517 mg sodium, 6 g carbohydrate, trace fiber, 43 g protein. Diabetic Exchanges: 6 lean meat, 2 fat.

Originally published as Halibut with Crab Sauce in Light & Tasty August/September 2005, p58

Tips for Buying and Storing Fish

When buying fresh fish fillets or steaks, look for firm flesh that has a moist look. Don't purchase fish that looks dried out. Whole fish should have bright clear eyes that are not sunken and a firm body that is springy to the touch. Fresh fish should have a mild smell, not a strong odor.

When buying frozen fish, look for packages that are solidly frozen, tightly sealed and free of freezer burn and odor.

Follow these guidelines for how much fish to purchase per person: about 1 pound whole, 1/2 pound pan-dressed or steaks and 1/4 to 1/3 pound fillets.

Fresh fish is highly perishable and should be prepared within a day or two after it is caught or purchased. Freshly caught fish should be pan-dressed, washed in cold water, blotted dry with paper towels, placed in an airtight container or heavy-duty plastic bag and refrigerated.

For long-term storage, wrap fish in freezer paper, heavy-duty foil or heavy-duty plastic bags and freeze no longer than 3 months for fatty or oily fish (such as salmon, whitefish, mackerel) or 6 months for lean fish (such as sole, catfish, cod, orange roughy).