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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"He who eats with most pleasure is he who least requires sauce."
- Xenophon, Greek Historian

The refrigerator light goes on...

This is a very simple, easy and elegant fish that is at home on the weeknight dinner table or a weekend dinner party. It takes all of about 30 minutes to prepare and is almost a complete meal. Pair it with your favorite green veggie and you're good to go. You don't have to use halibut, but a fatty fish like salmon or sea bass is going to work better and make for a lovely succulent dish.

Halibut

Halibut is in the same flat fish family as flounder but that is where the resemblance ends. It is a larger, fleshy fish that can actually weigh up to 1000 lbs. Average size for halibut is about 50 to 100 lbs, however. It is a prized sport fish in the cold waters of the North Atlantic and North Pacific.

I like this fish because it has a clean, white fish flavor and is very meaty. It is especially good pan roasted and is amazingly low in fat, with a high percentage of Omega-3 fats.

4 ounces halibut = 125 calories, 3g fat, <1g sat fat, <1g mono fat, 24g protein, 0g carbohydrates, 127mg sodium, 36mg cholesterol

There is essentially no Vitamin K in halibut. There are a great deal of fats in halibut at almost 2 of the grams of fat being in Omega 3 fats.


 

Halibut with Dill and Potato Topping



Servings = 2 | Serving size =4 ounces fish with 4 ounces potato

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Healthy Caesar Salad or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions or Green Beans Almondine

2 quart water
12 ounces small red potatoes
2 4 ounce halibut filets
2 Tbsp fresh dill
1/8 tsp dried tarragon
1/4 tsp salt
fresh ground black pepper
2 tsp unsalted butter
spray olive oil
1/4 cup water
2 Tbsp fresh lemon juice

Place the water in a large stock pot over high heat. Add the potatoes and cook until the water has been boiling for about 8 to 10 minutes.

Remove the potatoes and rinse under cold water. Slice as thinly as you can.

Place a large skillet in the oven and preheat the oven to 425F.

Rinse the halibut filets under cold water and pat dry. Place on a cutting board skin side down. Spread the dill across the top of the fish and then sprinkle with the tarragon, salt and pepper.

Gently layer the potatoes on the fish beginning at one end and overlapping until the fish is covered. Top each of the fish with 1/2 teaspoon of the butter (save the other teaspoon for later).

Spray the skillet lightly with olive oil and place the fish in the pan skin side down. Cook for about 6 minutes and then spray the fish lightly with olive oil and change the setting of the oven to broil. Cook for about 4 more minutes and remove the pan from the oven.

Place the fish on plates and put the hot pan on the range over medium heat. Add the 1/4 cup water and the lemon juice and deglaze the pan. When the water has formed a sauce and reduced to about 2 - 3 tablespoons add the remaining butter. Whisk in and the pour the sauce over the fish and serve.

Nutrition Facts

Serving size = 4 ounces fish with 4 ounces potato

Servings = 2

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Amount Per Serving

Calories 294 Calories from Fat 58
  % Daily Value
Total Fat 7g 10%
    Saturated Fat 3g 14%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 46mg 15%
Sodium 363mg 15%
Total Carbohydrates 34g 11%
    Dietary Fiber 4g 15%
    Sugars 2g  
Protein 27g  
Vitamin A 8% Vitamin C 80%
Calcium 8% Iron 13%
Vitamin K 4 mcg Potassium 1258 mg
Magnesium 134 mg