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