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

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in yogurt.

 

"Those herbs which perfume the air most delightfully, not passed by as the rest, but, being trodden upon and crushed, are three; that is, burnet, wild thyme and watermints. Therefore, you are to set whole alleys of them, to have the pleasure when you walk or tread."
-Francis Bacon, Lord Chancellor

The refrigerator light goes on...

This sauce hits all the right notes. It's rich and creamy with a sweet and buttery flavor and just a bit of tartness from the vinegar. You can use this sauce on almost any food that has a lot of flavor of its own such as fish, pork or roast chicken. It's fantastic on asparagus.

Yogurt

Yogurt, like most dairy products now, contains a various amounts of fat. There is non-fat (0% fat), low-fat (usually 2% fat) and plain or whole milk yogurt (4% fat).

Yogurt is made by fermenting a milk with bacteria (a lactobacillus and a streptococcus species). These bacteria are happy to oblige in helping make the yogurt and are not dangerous to humans in fact, it can aid with digestion.

4 ounces whole milk yogurt = 68 calories, 4 fat, 2g sat fat, <1g mono fat, 4g protein, 5g carbohydrates, 52mg sodium, 15mg cholesterol

4 ounces low-fat yogurt = 71 calories, 4g fat, 1g sat fat, <1g mono fat, 6g protein, 8g carbohydrates, 80mg sodium, 7mg cholesterol

4 ounces non-fat yogurt = 63 calories, 0g fat, 0g sat fat, 0g mono fat, 6g protein, 9g carbohydrates, 86mg sodium, 2mg cholesterol


 

Halibut with Thyme Mustard Butter



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

Cooking Time = 30 Minutes

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

Cooked filets will keep in the refrigerator overnight - keep the sauce separate. Reheat gently, separately, then top the reheated fish with the sauce.

Serve with Jasmine Rice or Risotto with Peas or Jasmine Rice - Low Sodium Version or Brown Rice or Cheesy Quinoa or Cheesy Quinoa - Low Sodium Version

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini

4 tsp extra virgin olive oil (divided)
1 tsp white wine vinegar
2 tsp coarse ground mustard
1/8 tsp salt
1/4 tsp fresh thyme leaves (minced)
1 Tbsp non fat yogurt
1 tsp pure maple syrup
fresh ground black pepper (to taste)
1 tsp unsalted butter (softened)
2 4 ounce halibut filets

Place 3 teaspoons olive oil of the olive oil in a glass bowl with the vinegar, mustard, salt, thyme, yogurt, maple syrup, pepper and butter. Whisk together until smooth.

Place a large skillet over high heat. Add 1 teaspoon olive oil in the pan and heat until almost smoking. Add the halibut filets skin side down. Cook for about 8 minutes and turn. Cook for another 4 6 minutes until cooked through.

While the fish is cooking heat the sauce in a small sauce pan. Do not let boil. Alternatively, heat in the microwave in 20 second cycles stirring between each.

Serve the fish topped with the sauce.

Nutrition Facts

Serving size = 4 ounces fish with sauce

Servings = 2

.

Amount Per Serving

Calories 237 Calories from Fat 122
  % Daily Value
Total Fat 14g 21%
    Saturated Fat 3g 14%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 41mg 14%
Sodium 269mg 11%
Total Carbohydrates 3g 1%
    Dietary Fiber 0g 1%
    Sugars 3g  
Protein 24g  
Vitamin A 5% Vitamin C 0%
Calcium 7% Iron 6%
Vitamin K 6 mcg Potassium 539 mg
Magnesium 98 mg