Poached Fish Steaks with Peppers

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Makes: 4 servings
Prep: 22 mins Cook: 8 mins
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Poached Fish Steaks with Peppers
Ingredients
  • 4
    5 - 6 ounces fresh or frozen tuna, halibut, or salmon steaks, cut 1 inch thick
  • 1 1/2
    cups dry white wine or chicken broth
  • 1
    cup water
  • 2
    medium yellow sweet peppers, chopped (1-1/2 cups)
  • 3
    tablespoons drained capers
  • 1/4 - 1/2
    teaspoon crushed red pepper
  • 4
    cloves garlic, minced
  • Salt
  • freshly ground black pepper
  • 2
    tablespoons basil-flavored oil or olive oil
  • Coarsely chopped fresh parsley
Directions

1. Thaw fish, if frozen. Rinse fish steaks; pat dry with paper towels. In a large skillet combine combine wine, water, sweet pepper, capers, crushed red pepper, and garlic. Bring to boiling; reduce heat. Simmer, uncovered, for 7 minutes, stirring occasionally.

2. Place fish in a single layer in the liquid in the skillet. Season fish with salt and pepper. Spoon liquid over fish. Return to simmer. Cook, covered, for 8 to 12 minutes or until fish begins to flake when tested with a fork. Remove fish to serving platter. Drain peppers and capers from poaching liquid; discard liquid. Drizzle cooked fish with the oil and serve with pepper mixture. Sprinkle with parsley.

3. Makes 4 steaks

Nutrition Facts (Poached Fish Steaks with Peppers)
  • Servings Per Recipe 4,
  • Calories 288,
  • Protein (gm) 37,
  • Carbohydrate (gm) 7,
  • Fat, total (gm) 11,
  • Cholesterol (mg) 54,
  • Saturated fat (gm) 2,
  • Monosaturated fat (gm) 6,
  • Polyunsaturated fat (gm) 2,
  • Dietary Fiber, total (gm) 1,
  • Sugar, total (gm) 3,
  • Vitamin A (IU) 534,
  • Vitamin C (mg) 171,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 11,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (µg) 48,
  • Cobalamin (Vit. B12) (µg) 2,
  • Sodium (mg) 433,
  • Potassium (mg) 997,
  • Calcium (DV %) 101,
  • Iron (DV %) 2,
  • Vegetables () 1,
  • Very Lean Meat () 5,
  • Fat () 2,
  • Percent Daily Values are based on a 2,000 calorie diet
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