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Poached Fish Steaks with Peppers

Rated :  Not yet rated
Prep: 22 minutes
Cook: 8 minutes
 
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Ingredients

  • 4  5- to 6-ounce 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  to 1/2 teaspoon crushed red pepper
  • 4  cloves garlic, minced
  •   Salt and 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

  • Calories 288,
  • Total Fat (g) 11,
  • Saturated Fat (g) 2,
  • Monounsaturated Fat (g) 6,
  • Polyunsaturated Fat (g) 2,
  • Cholesterol (mg) 54,
  • Sodium (mg) 433,
  • Carbohydrate (g) 7,
  • Total Sugar (g) 3,
  • Fiber (g) 1,
  • Protein (g) 37,
  • Vitamin A (DV%) 0,
  • Vitamin C (DV%) 289,
  • Calcium (DV%) 10,
  • Iron (DV%) 12,
  • Vegetables (d.e.) .5,
  • Very Lean Meat (d.e.) 5,
  • Fat (d.e.) 2,
  • Percent Daily Values are based on a 2,000 calorie diet

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