Halibut with Lemon & Caper Sauce

From EatingWell: May/June 1991 — Subscribe Now!

If using fish steaks, chill them in the freezer for 1/2 to 1 hour so they will be easy to slice. Fillets of sole, orange roughy, ocean perch or catfish are delicious cooked this way but do not need to be sliced before cooking.

4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

Ingredients

1/2 lemon, or more to taste
1/4 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 pound halibut fillet (about 1 1/2 inches thick), cut into 1/4-inch-thick diagonal slices
2 teaspoons extra-virgin olive oil
1 clove clove garlic, minced
1/3 cup fish stock or reduced-sodium chicken broth
1 tablespoon capers (optional)
2 teaspoons butter
1 tablespoon chopped fresh parsley

Preparation

With a sharp knife, remove skin and white pith from lemon and discard. Cut the segments of the fruit away from their surrounding membranes into a bowl (discard seeds). Strain and reserve juice. Chop fruit coarsely.
Combine flour, salt and pepper in a shallow dish. Dredge fish lightly in the flour mixture. Heat oil in a large nonstick skillet over medium-high heat. Cook the fish until the outside is golden brown and the interior is opaque, 1 to 3 minutes per side. Transfer to plates or a platter and keep warm.
Add garlic to the pan and cook, stirring, for several seconds. Add fish stock or broth and bring to a boil, stirring. Add lemon and juice, capers (if using) and butter, swirling the pan until the butter has melted. Spoon the sauce over the fish. Sprinkle with parsley and grind more pepper over top.

Nutrition

Per serving: 196 calories; 7 g fat (2 g sat, 3 g mono); 42 mg cholesterol; 7 g carbohydrates; 25 g protein; 1 g fiber; 365 mg sodium; 546 mg potassium.

Nutrition Bonus: Selenium (63% daily value), Magnesium (25% dv), Vitamin C (20% dv), Potassium (16% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 3 1/2 lean meat, 1 fat