Poached Halibut with Herbed Vinaigrette

Poached Halibut with Herbed Vinaigrette

Gently simmering mild fish in a simple, fragrant broth—known in French cooking as a court-bouillon—is a wonderful way to impart flavor. Be careful not to overcrowd or overcook the fish, as either will cause it to fall apart.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Potassium Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 20 min 50 min

Directions

Ingredients

  • 8 cups water
  • 1 cup red-wine vinegar
  • 1 medium onion, halved
  • 1 medium carrot, quartered
  • 1 stalk celery, quartered
  • 3 cloves garlic, unpeeled, halved
  • 1 tablespoon salt
  • 1 teaspoon peppercorns
  • 1 bay leaf
  • 1 sprig fresh thyme
  • 4 6-ounce halibut steaks, 1 inch thick, skinned
  • Salt & freshly ground pepper, to taste
  • 2 tablespoon lemon juice
  • 1 tablespoon Dijon mustard
  • 2 teaspoons reduced-fat sour cream
  • 2 tablespoon canola oil
  • 1 medium shallot, finely chopped
  • 1 tablespoon coarsely chopped fresh Italian parsley
  • 1 tablespoon coarsely chopped fresh tarragon
  • 1 tablespoon chopped fresh chives
  • 2 teaspoons coarsely chopped fresh dill, plus sprigs for garnish

Cooking Instruction

Step 1

To prepare broth: Combine all broth ingredients in a large pot. Bring to a boil, reduce heat to low and simmer, uncovered, for 30 minutes. Strain into a large deep skillet, discarding solids.

Step 2

To poach halibut & make vinaigrette: Bring broth just to a simmer. Season halibut with salt and pepper on both sides. Add halibut to broth and poach, uncovered, until opaque in the center, 5 to 10 minutes.

Step 3

Meanwhile, spoon 2 tablespoons of the simmering broth into a small bowl. Add lemon juice, mustard and sour cream. Gradually whisk in oil. Add shallot and season with salt and pepper.

Step 4

Remove halibut from poaching liquid and divide among 4 warmed plates. Stir parsley, tarragon, chives and chopped dill into the vinaigrette and spoon over the fish. Garnish with dill sprigs. Serve immediately.


Nutrition

  • Serving: Per serving
  • Calories: 268
  • Carbohydrates: 3g
  • Fat: 11g
  • Protein: 36g
  • Dietary Fiber: 0g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 5g
  • Cholesterol: 55mg
  • Potassium: 834mg
  • Sodium: 258mg
  • Exchanges: 5 lean meat, 1 fat
  • Carbohydrate Servings: 0

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