PREP: 10 minutes | COOK: 13 minutes | YIELD: 4 servings
If you’re not a fish lover, white fish species are great choices for you. Try this dish; with its mild lemon flavor and easy preparation, you might just become a convert!
1½ cups (360 ml) low-sodium, gluten-free vegetable broth
½ cup (120 ml) dry white wine
1 heaping tsp (7 or 8 ml) finely chopped shallots
½ tsp (2.5 ml) Dijon mustard
1 Tbsp (15 ml) capers, drained
1 lb (454 g) wild halibut filet, skin removed, filet kept in one piece
Pinch each sea salt and freshly ground black pepper
1 Tbsp (15 ml) fresh lemon juice
1 tsp (5 ml) finely chopped fresh dill
In a large skillet or saut pan, whisk together vegetable broth, wine, shallots, Dijon mustard and capers. Bring to a simmer over medium-high heat. Season the top of the halibut with a pinch of salt and pepper, and place in the broth. Mostly cover the pan, reduce heat to a gentle simmer and poach fish until opaque in the center, about 10 minutes. The fish will still be soft to the touch at the thickest part.
Gently place halibut on a plate and cover to keep warm. Bring broth to a vigorous simmer for about 3 minutes on medium-high heat to reduce slightly. Remove pan from heat, stir in lemon juice and dill, and season with additional salt and pepper, if desired. To serve, divide halibut into four portions and place in shallow bowls. Ladle broth around the halibut, and garnish with a sprig of fresh dill.
NUTRITIONAL VALUE PER SERVING:
Calories: 193 | Calories from Fat: 31 | Protein: 30 g | Carbs: 2 g | Total Fat: 3 g | Saturated Fat: 0.5 g | Trans Fat: 0 g | Fiber: 0.3 g | Sodium: 311 mg | Cholesterol: 47 mg