Diabetic Recipes
Herb-Crusted Halibut
(makes 4 servings)
| 4 | 4-ounce (120 g) halibut steaks |
| 2 | large egg whites, lightly beaten |
| 1 | cup (46 g) fresh breadcrumbs, seasoned with herbes de Provence (thyme, oregano, rosemary, and basil) |
| olive oil cooking spray |
| 1 | tablespoon (15 ml) olive oil |
| 1 | shallot, finely minced |
| 1/2 | cup (120 ml) dry white wine |
| 1/4 | cup (60 ml) fresh lemon juice |
| 1 | cup (240 ml) 98% fat-free, no-salt-added canned chicken broth |
| 1 | tablespoon (15 ml) small capers, well rinsed and minced |
| 2 | tablespoons (8 g) finely minced flat-leaf parsley |
| 1 | tablespoon (9 g) cornstarch, mixed with 1 tablespoon (15 ml) water |
- Lightly rinse the halibut steaks and pat dry with paper towels. Place each steak between two sheets of plastic wrap and flatten to about 1/2-inch thick. Dip each steak into the beaten egg white, then into the breadcrumbs. Set aside.
- Lightly coat a cast iron skillet or a heavy nonstick skillet with cooking spray. Place over high heat and add the halibut steaks. Cook for 2 to 3 minutes per side, turning once, until golden brown and fish flakes easily when prodded with a fork. Remove halibut steaks; keep warm.
- Heat olive oil in a heavy saucepan; add shallot and sauté for 4 minutes, stirring frequently. Stir in the wine and lemon juice. Cook over medium-high heat until sauce is reduced by half.
- Add the chicken broth, capers, parsley, and cornstarch mixture. Bring sauce to a boil. Arrange halibut steaks on heated serving plates. Nap each with some of the sauce.
| Per serving: | 219 calories (27% calories from fat), 27 g protein, 6 g total fat (0.9 g saturated fat), 10 g carbohydrates, trace dietary fiber, 36 mg cholesterol, 242 mg sodium |
| Diabetic exchanges: | 3 lean protein, 1/2 carbohydrate (bread/starch) |
