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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 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.

 

"No good fish goes anywhere without a porpoise."
-Lewis Carroll, Author

The refrigerator light goes on...

You can use almost any white fish with this recipe if halibut is not available. The more fatty fish will work a little better cod, whiting, etc.. Fish like trout, drum or tilapia can be substituted but its a good idea to brush each with about a half teaspoon of olive oil to help keep the fish moist.

I love this technique and you could use yellow squash instead of the zucchini or even a combination of the two.

Steamers

There are two ways to go here, a pot with a steamer insert and/or a collapsible steamer basket. The small collapsible stainless steel steamer baskets are so inexpensive every kitchen should have one. They work well in the bottom of a large stock pot and in a smaller sauce pan.

I have both in my kitchen because a good quality combination stock pot and steamer basket are so inexpensive now that they are really basic kitchen equipment. It gives you the option to steam larger batches (for instance, steaming broccoli for six) but also provides a large stock pot for boiling pasta.


 

Zucchini Wrapped Halibut with Mediterranean Sauce - Low Sodium Version



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, 9, 10.

This recipe does not make very good leftovers.

Serve with Plain Mashed Potatoes or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice

2 medium zucchini
spray olive oil
2 4 ounce halibut filets (or other white fish)
1/8 tsp dried tarragon
1 tsp olive oil
2 large shallots (sliced)
1/4 cup slivered almonds
1 ounce prosciutto ham (cut into small dice)
1 Tbsp capers
1 Tbsp caper juice
1/4 cup white wine
8 cup cherry or grape tomatoes
2 tsp unsalted butter

Using a potato peeler, slice the zucchini lengthwise. Bear down firmly to create slightly thicker slices.

Lay the slices side by side in a way that each slightly overlaps the other. The strips should form two flat sheets of zucchini about the width of the length of the halibut filets. Spray each "sheet" lightly with olive oil and then sprinkle the tarragon over them.

Place the halibut filets at the "base" of the sheets with the strips running perpendicular to the fish filets. Roll the fish into the sheets. The zucchini should fold around the fish about 1 1/2 times. When done, the two "tails" of the zucchini sheet should be on the bottom of the roll so that they are held in place.

Place the wrapped fish in a steamer basket and place in the fridge. Prepare the steamer with water on the stove.

Place the olive oil in a small skillet over medium heat. Add the shallots, almonds and prosciutto. Cook slowly, stirring frequently, until the shallots begin to soften. Add the capers and caper juice. Cook for another two or three minutes and add the white wine and cherry tomatoes.

Cook for about 5 minutes, mashing the tomatoes with a spoon until they are well softened. If the sauce needs more liquid, add a small amount of water a tablespoon at a time. When the tomatoes are cooked, add the butter.

Place the steamer basket over high heat and cook the zucchini wrapped fish until it is done. This is about 8-10 minutes at full steam and the internal temperature of the fish will be about 140F.

Serve the fish topped with the sauce.

Nutrition Facts

Serving size = 4 ounces fish with sauce

Servings = 2

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Amount Per Serving

Calories 361 Calories from Fat 142
  % Daily Value
Total Fat 16g 25%
    Saturated Fat 4g 21%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 55mg 18%
Sodium 391mg 16%
Total Carbohydrates 19g 6%
    Dietary Fiber 4g 14%
    Sugars 4g  
Protein 31g  
Vitamin A 33% Vitamin C 48%
Calcium 13% Iron 16%
Vitamin K 12 mcg Potassium 1229 mg
Magnesium 167 mg