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Special Diet Information

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

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Of course you can't have pancakes without maple syrup."
-Ronald Bass, Screenwriter

The refrigerator light goes on...

While the time of this recipe says 45 minutes, it is not all that much time to prepare. The most difficult part is peeling the onion. The dish makes a fantastic dinner party recipe because it can be prepared partly in advance but is easy to put together. This is a great weeknight meal because you can put the sauce and onions on to cook while doing other things.

What is Cholesterol?

Cholesterol in its raw form is a waxy yellow gunk. It is actually a type of fat, but differs from most fats because the cholesterol molecule is more like a steroid molecule. Cholesterol is essential for your body to produce steroids.

Humans make about 300 mg of cholesterol per day and this is about what we need for the body to function properly. But, we also consume cholesterol in the foods that we eat. Because plants don't produce cholesterol, any that we consume must come from animal products.

As if all this wasn't complex enough, your body creates multiple types of cholesterol. This is because the cholesterol molecule needs to be linked with other fats in what are known as "lipid particles" (lipid is the scientific name for fats). These are created so that the cholesterol can be easily transported throughout the body in the blood stream.

Low density lipoprotein (LDL) cholesterol is the bad guy and people with high LDL cholesterol have a higher risk of heart disease. The good stuff is HDL or high density lipoprotein cholesterol. (Remember high is good and low is bad).

There are a lot of factors that affect a person's cholesterol profile. Genetics, exercise and smoking are factors but so is diet. Eating a diet that it high in saturated fat (or trans-fatty acid fats) increases the bad LDL cholesterol.


 

Halibut with Rosemary Maple Glaze



Servings = 2 | Serving size =4 ounces fish

Cooking Time = 45 Minutes

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

This recipe does not make very good leftovers.

Making more than 4 of this recipe requires using more than one skillet.

Serve with Wild Rice and Black Beans or Wild Rice or Roasted Yams with Rosemary or Plain Mashed Potatoes or Plain Mashed Potatoes - Low Sodium Version or Roasted Yams with Rosemary - Low Sodium Version or Wild Rice - Low Sodium Version

AND

Serve with Spiced Snap Peas or Roasted Beets or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion

2 small white onions
2 tsp fresh rosemary leaves
1/2 cup low sodium chicken or vegetable broth
1/4 tsp salt
2 Tbsp maple syrup
2 Tbsp unsalted butter
fresh ground black pepper
2 4 ounce halibut filets (without skin)
spray olive or grapeseed oil

Preheat the oven to 325F. Place the peeled white onions in a medium sauce pan, cover and place the pan in the oven.

While the onions are cooking combine the rosemary leaves, chicken stock, salt and maple syrup in a small sauce pan. Place the pan over medium heat and cook the sauce until it is reduced by half. This will take about 15 minutes.

Check the onions. After about 15 minutes they should be slightly soft. Remove the pan from the oven and turn the onions over. Cover the pan and return to the oven. Increase the heat to 375F.

After another 20 minutes place a medium sized skillet in the oven and increase the heat to 400F.

Season the fish with the pepper. Lightly spray the skillet with oil and place the halibut in the pan. Return the pan to the oven and cook for about 4 minutes.

Remove the fish and turn them over. Add the reduced rosemary maple glaze to the pan and return the pan to the oven. Cook for another 5 - 6 minutes.

Place an onion in the center of a plate and top it with the cooked halibut filet. Pour the glaze over the top and serve.

Nutrition Facts

Serving size = 4 ounces fish

Servings = 2

.

Amount Per Serving

Calories 256 Calories from Fat 72
  % Daily Value
Total Fat 8g 12%
    Saturated Fat 2g 10%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 36mg 12%
Sodium 596mg 24%
Total Carbohydrates 21g 7%
    Dietary Fiber 1g 4%
    Sugars 15g  
Protein 25g  
Vitamin A 18% Vitamin C 8%
Calcium 9% Iron 8%
Vitamin K 5 mcg Potassium 671 mg
Magnesium 105 mg