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Halibut with Garlicky Vegetable Trio

  • 1/2 cup Wondra flour
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground pepper
  • 16 ounces halibut steak, cut ito 4 portions
  • 1 tablespoon extra virgin olive oil
  • 2 cloves garlic, minced
  • 1/2 cup white wine or chicken stock
  • 1/2 cup chicken stock
  • 2 cups baby carrots, sliced lengthwise
  • 1 red bell pepper, sliced into 1/4-inch strips
  • 1/2 pound fresh green beans, stemmed
  • 1/2 cup flat Italian parsley, roughly chopped (divided use)
 

Method

Mix flour, salt, and pepper in shallow bowl.  Dredge fish in flour and set aside.

Place olive oil in large saute pan and turn heat to medium.  Add fish.  Brown fish 2 - 3 minutes on each side or until golden.  Add garlic and cook until fragrant, about 1 minute.

Add the wine and chicken stock to deglaze pan.  Add the vegetables and 1/4 cup parsley.  Cover and simmer 5 minutes to steam vegetables.  Garnish with remaining parsley.

Serve over small pasta, rice, or couscous.

Serves: 4

Cook's Tip: Wondra, commonly known as instant flour is a fine granular flour that is also used to make smooth sauces.  All-purpose flour can be substituted.

Reprinted with permission from ©American Diabetes Association, The diabetes seafood cookbook, written by Barbara Seelig-Brown, published by American Diabetes Association

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