- 4 4-ounce halibut steaks
- 2 large egg whites, lightly beaten
- 1 cup fresh breadcrumbs (seasoned however you want: perhaps herbes de Provence)
- cooking spray
- 1 tablespoon olive oil
- 1 shallot, finely minced
- ½ cup dry white wine
- ¼ cup fresh lemon juice
- 1 cup 98% fat-free, no-salt-added canned chicken broth
- 1 tablespoon capers, well-rinsed and minced
- 2 tablespoons finely minced flat-leaf parsley
- 1 tablespoon cornstarch, mixed with 1 tablespoon 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 non-stick 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 and bring to a boil. 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 plates. Spoon each fish 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)|