Halibut Meunière

Using a bit of salt to season the fish and a little more to boost the pan sauce heightens flavors without going overboard in sodium. A little lemon juice and fresh parsley round out flavors. Serve with haricots verts and fingerling potatoes to complete the meal. For another flavor boost, serve with fresh lemon wedges.

Yield: 4 servings (serving size: 1 fillet and about 1 1/2 teaspoons sauce)

Ingredients

• 4  (6-ounce) halibut fillets (about 3/4 inch thick)
• 1/4  teaspoon  black pepper
• 1/4  teaspoon  salt, divided
• 1  teaspoon  all-purpose flour
• 1 1/2  tablespoons  butter, divided
• 2  tablespoons  fresh lemon juice
• 1  tablespoon  finely chopped fresh parsley

Preparation

1. Pat fish dry, and sprinkle both sides with black pepper and 1/8 teaspoon salt. Sprinkle with flour. Melt 1 1/2 teaspoons butter in a large nonstick skillet over medium heat. Add fish to pan, and cook 5 minutes or until lightly browned. Carefully turn fish over; cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; set aside, and keep warm.

2. Add remaining 1 tablespoon butter to pan, and cook 1 minute or until lightly browned, swirling pan to melt butter evenly and prevent burning. Remove pan from heat; stir in juice. Drizzle juice mixture over fish. Sprinkle fish with remaining 1/8 teaspoon salt. Sprinkle with parsley. Serve immediately.

Nutritional Information

Calories:

221

Fat:

8g (sat 3.2g,mono 2.3g,poly 1.4g)

Protein:

34.2g

Carbohydrate:

1.3g

Fiber:

0.1g

Cholesterol:

64mg

Iron:

1.5mg

Sodium:

266mg

Calcium:

80mg