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- 1 1/2 cups dry white wine (sauvignon blanc or pinot grigio) or chicken broth
- 1 cup water
- 2 medium yellow sweet peppers, chopped (1-1/2 cups)
- 3 tablespoons drained capers
- 4 cloves garlic, minced
- 1/4 - 1/2 teaspoon crushed red pepper
- 4 halibut steaks (1-1/2 to 1-3/4 lb.) or 4 cod or other whitefish fillets
- Salt and freshly ground black pepper
- 2 tablespoons basil oil or olive oil
- Coarsely chopped fresh parsley
1. For poaching liquid in a large skillet combine combine wine, water, sweet pepper, capers, garlic, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 7 minutes, stirring occasionally.
2. Place fish in a single layer in the poaching liquid in the skillet. Season fish with salt and pepper. Spoon liquid over fish. Return to simmer. Cook, covered, 4 to 6 minutes per 1/2-inch thickness of fish until fish flakes easily when tested with a fork. Remove fish to serving platter and pour poaching liquid to a small serving pitcher. Drizzle cooked fish with the basil oil or olive oil and a little of the poaching liquid. Sprinkle with parsley. Serve with remaining poaching liquid.
- Servings Per Recipe 4,
- cal. (kcal) 338,
- Fat, total (g) 11,
- chol. (mg) 54,
- sat. fat (g) 1,
- carb. (g) 8,
- Monosaturated fat (g) 6,
- Polyunsaturated fat (g) 2,
- fiber (g) 1,
- sugar (g) 3,
- pro. (g) 37,
- vit. A (IU) 534,
- vit. C (mg) 171,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 11,
- Pyridoxine (Vit. B6) (mg) 1,
- Folate (µg) 40,
- Cobalamin (Vit. B12) (µg) 2,
- sodium (mg) 437,
- Potassium (mg) 1055,
- calcium (mg) 111,
- iron (mg) 2,
- Percent Daily Values are based on a 2,000 calorie diet
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