Poached Halibut
With oven-roasted veggies and mint tea broth....I've been trying to cook a couple new recipes every week. I made this last night and enjoyed it. I'm afraid it was perhaps too light tasting for my husband but he rated it a 6, which means he liked it and would eat it again but maybe not very often. (His favorites so far have been the Cilantro Shrimp and Porkchops with Two melon Salsa).
From Cleaneatingmag.com, so you know it's healthy!
Serves 4 and takes about 35 total time to prepare.
INGREDIENTS:
Olive oil cooking spray
Sea salt and ground black pepper, to taste
1 baby eggplant, sliced into 1/4-inch rounds
1 pint grape tomatoes
4 cloves garlic, whole
1 small zucchini, sliced into 1/4-inch rounds
2 cups low-sodium chicken or vegetable broth
2 high-quality mint tea bags
1/2 bunch basil
4 6-oz halibut fillets
1/4 cup pine nuts, toasted
7 to 8 basil leaves, cut into thin strips, for garnish
INSTRUCTIONS:
Preheat oven to 400°F. Prepare 2 sheet pans by misting them with cooking spray, then sprinkle with salt. Arrange eggplant slices in a single layer on half of 1 sheet pan, and place tomatoes and garlic on other half. Spray tops lightly with cooking spray and season with salt and pepper. Place pan in oven for 10 to 12 minutes. Flip eggplant slices and toss tomatoes. (Tomatoes will blister as they cook.) Continue to cook for 5 to 7 more minutes. Remove pan from oven and place tomatoes on top of eggplant to flavor eggplant and keep slices moist.
Keep oven at same temperature. On second sheet pan, lay zucchini slices in a single layer. Sprinkle with salt and pepper and mist lightly with cooking spray. Place pan in oven for 10 to 12 minutes. Flip zucchini and cook for 5 more minutes.
While vegetables are in oven, pour broth into a 10-inch skillet and bring to a boil. Add tea bags and basil and season with salt. Allow to simmer for 7 minutes, then remove tea bags. When vegetables are close to being ready, bring broth to a simmer and place fish in skillet. Cover with parchment paper. Poach fish until it is white and a toothpick inserts very easily, about 12 minutes. Place fish on a plate and strain broth into a small bowl; adjust seasoning if necessary.
To serve, divide vegetables into 4 shallow bowls, place fish on top, then pour broth over fish. Garnish with pine nuts and basil leaves.
NUTRIENTS per 6 oz fillet and 1 cup broth and vegetables:
Calories: 350
Total Fat: 14 g
Sat. Fat: 2 g
Carbs: 16 g
Fiber: 7 g
Sugars: 5 g
Protein: 42 g
Sodium: 210 mg
Cholesterol: 55 mg
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