Poached Halibut Recipe

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Rosadene Herold of Likeville, Indiana relies on her microwave to get delicious whitefish on the table in no time.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Poached Halibut Recipe

Prep/Total Time: 15 min.

Yield: 4 Servings

15 15

Ingredients

4 halibut or cod fillets (1-1/2 pounds)
1 teaspoon chicken bouillon granules
1/2 cup water
1 tablespoon lemon juice
1 teaspoon minced fresh parsley
3/4 teaspoon minced chives
1/4 teaspoon salt
4 whole peppercorns
1 bay leaf
1 medium lemon, sliced
THYME WINE SAUCE:
2 tablespoons butter
1 garlic clove, minced
1/4 cup white wine or chicken broth
1 teaspoon lemon juice
1/4 teaspoon each dried thyme and salt

Directions

Place the fillets in a microwave-safe dish; sprinkle with bouillon. In a bowl, combine the next seven ingredients. Pour over fish. Place lemon over fillets. Cover and microwave on high for 3-4 minutes or until fish flakes easily with a fork. Remove fish and keep warm. Strain cooking liquid; reserve 2 tablespoons.
For sauce, place butter and garlic in a microwave-safe dish. Microwave, uncovered, on high for 45 seconds. Add the remaining ingredients and reserved cooking liquid. Cook 30 seconds longer or until bubbly. Serve over fish. Yield: 4 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

Nutritional Analysis: One serving equals 256 calories, 10 g fat (4 g saturated fat), 70 mg cholesterol, 733 mg sodium, 2 g carbohydrate, trace fiber, 36 g protein. Diabetic Exchanges: 5 lean meat.

Originally published as Poached Halibut in Light & Tasty August/September 2003, p56