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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Poached Halibut in a Mushroom Sauce
 
Source: dLife

Halibut cooked in wine, mushrooms, and vegetable broth.

Rating:
Prep Time: 10 minutes
Cook Time: 20 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 294.5
Total Carbs 12.1 g
Dietary Fiber 3 g
Sugars 6.4 g
Total Fat 6.4 g
Saturated Fat 1.5 g
Unsaturated Fat 4.9 g
Potassium 1,227.3 mg
Protein 43.4 g
Sodium 396.8 mg
Dietary Exchanges
1 1/2 Vegetable, 6 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
2 cup vegetable broth (or 2 cups water)
0.5 cup white wine (dry)
0.67 cup fresh chopped onion , finely chopped
1.5 cup chopped red bell peppers , coarsely chopped
3 cup fresh mushrooms , sliced
2 tsp dried marjoram
2 tsp ground tarragon
1 pinch salt and pepper (to taste)
24 oz Fish, halibut, with skin, raw, Alaskan (6-oz each)


Directions
1 Combine the water or stock and the wine in a skillet and bring to a boil.
2 Add the onions, peppers, mushrooms, marjoram, and tarragon and return to a boil, then lower the heat and simmer for about 10 minutes, until the vegetables are tender and saucy.
3 Add salt and pepper to taste.
4 Place 2 fish steaks in the simmering vegetable sauce, cover, and poach on medium-high heat for about 7 minutes.
5 Remove the fish from the sauce and set aside.
6 Poach the remaining 2 fish steaks in the same fashion, returning the first 2 fish steaks to the pan for the last 2 or 3 minutes of cooking to rewarm them.
Additional Information
Serve the fish in a shallow bowl covered with sauce and vegetables and offer some dark, crusty bread alongside for dipping, or serve it on-rice accompanied by lemon wedges.


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