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Poached Halibut and Peppers

Makes: 4 servings
Prep 20 mins Cook 7 mins  plus 4 to 6 minutes per 1/2-inch thickness
Poached Halibut and Peppers
Ingredients
  • 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
Directions

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.

Nutrition Facts (Poached Halibut and Peppers)
  • 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 (g) 40,
  • Cobalamin (Vit. B12) (g) 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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