Herb-Crusted Halibut

Recipe Ingredients

4		Halibut steaks - (4 oz ea)
2		Egg whites - lightly beaten (large)
1 cup	146g / 5.1oz	Fresh breadcrumbs - seasoned with
		Herbes de Provence - to taste
		= (thyme, oregano, rosemary, and basil)
		Olive oil cooking spray - as needed
1 tablespoon	15ml	Olive oil
1		Shallot - finely minced
1/2 cup	118ml	Dry white wine
1/4 cup	59ml	Fresh lemon juice
1 cup	237ml	98% fat-free no-salt-added canned
		Chicken broth
1 tablespoon	15ml	Small capers - well rinsed, minced
2 tablespoons	30ml	Finely-minced flat-leaf parsley
1 tablespoon	15ml	Cornstarch - mixed with
1 tablespoon	15ml	Water

Recipe Instructions

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 a heavy nonstick skillet with cooking spray. Place over high heat and add the halibut steaks. Cook for 2 to 3 minutes per side, turning once, until golden brown and fish flakes easily when prodded with a fork. Remove halibut steaks; keep warm.

Heat olive oil in a heavy saucepan; add shallot and saute for 4 minutes, stirring frequently. Stir in the wine and lemon juice. Cook over medium-high heat until sauce is reduced by half.

Add the chicken broth, capers, parsley, and cornstarch mixture. Bring sauce to a boil. Arrange halibut steaks on heated serving plates. Nap each with some of the sauce.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Lean Protein, 1/2 Carbohydrate (Bread/Starch).

Nutrition Facts: 219 calories (27% calories from fat), 27 g protein, 6 g total fat (0.9 g saturated fat), 10 g carbohydrates, trace dietary fiber, 36 mg cholesterol, 242 mg sodium.

Source:
Diabetic Recipes at http://www.diabetic-recipes.com

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