alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Halibut in White Wine

    Share

    Halibut in White Wine

    2 lbs (900 g) halibut filets, deboned and skinned

    Advertisement

    1/3 cup (80 mL) whole wheat flour
    1/4 tsp (1 mL) salt
    1/4 tsp (1 mL) black pepper, freshly ground
    2 Tbsp (30 mL) extra-virgin olive oil
    1 large onion, finely chopped
    1 large carrot, finely chopped
    3/4 cup (180 mL) white wine, vegetable stock, or chicken stock
    1 Tbsp (15 mL) dried parsley or a few sprigs of fresh

    Preheat oven to 375 F (190 C).

    Wash halibut in cool water and pat dry. Combine flour, salt, and pepper in large bowl. Dredge all sides of halibut in flour mixture and set aside.

    Heat 1 Tbsp (15 mL) oil in large frying pan. Brown halibut filets on both sides, approximately 4 minutes per side. Place in ovenproof dish.

    Heat 1 Tbsp (15 mL) oil in frying pan and saut?arrots and onions for about 5 minutes. Add wine or stock and simmer for another 5 minutes. Pour over fish. Sprinkle with freshly
    ground pepper.

    Bake 25 minutes. Serve garnished with parsley.

    Serves 6 to 9.

    Based on a 7-serving portion Each serving contains: 174 calories; 24 g protein; 6 g total fat (0 g sat. fat, 0 g trans fat); 6 g carbohydrates; 1 g fibre; 195 mg sodium

    source: "Healthy Living", alive #335, September 2010

    Advertisement

    Halibut in White Wine

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.