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CATEGORY CUISINE TAG YIELD
Seafood American Eat-lf mail, Fish, Main dishes, Tried and t 2 Servings

INGREDIENTS

8 oz Halibut steak
Salmon steak
Swordfish steak
Monkfish
1 t Unsalted butter
1 t Extra virgin olive oil
1/2 Clove garlic, minced
Lemon juice

INSTRUCTIONS

In a saute pan, cook equal parts of butter and oil over medium-high
heat until golden brown. Reduce the heat to medium. Place the fish (1
inch thick) in the pan. Do not season (See tip 1). Cook 3 to 4  minutes
per side (see tip 3). (Monkfish, being the thickest, will  need a full
4 minutes per side.) Remove the fish from the pan and  immediately
season with salt and freshly ground pepper. Cover with  aluminum foil
or a plate and let rest for 3 minutes. (See tip 2)  TIPS (Review): 1)
Never season the fish before cooking. Seasoning  will draw the juices
out during cooking and the result will be tough,  chewy fish.  2.
Instead, season immediately after cooking. Let the fish rest for  about
3 minutes covered.  3) Doneness is really a matter of taste. He prefers
fish that is  translucent on the inside and moist throughout. Most
Americans prefer  fish that is cooked until it flakes -- that would be
overdone to him.  He recommends sauteing thick fish steaks 3 to 4
minutes per side.  PER SERVING: 238 cals, 15g fat; assumes oil from pan
is served with  fish.  ~- Recipes from Jean-Georges Vongerichten in
SIMPLE CUISINE, Easy  Recipes for Four-Star Food (1990: MacMillan). --
email from  kitpath@earthlink.net 2/99 to ELF, FS -- NUTRITION
(estimated by  Mastercook)  OPTIONS - To reduce calories from fat,
reduce the butter and oil to  one-third the amount listed. with halibut
163 cals, 7g fat (40%). This  entree is meant to be eaten with other
foods.  NOTES : To saute thick fish such as halibut, salmon, and sword
fish  steaks, and Monkfish, no crust is necessary. The fish is thick
enough  to retain moisture. I added garlic and lemon juice - very good!
Definitely a keeper.  Recipe by: Jean-Georges Vongerichten's SIMPLE
CUISINE  Posted to EAT-LF Digest by Melissa <mfirman@cynet.net> on Jun
9, 1999,  converted by MM_Buster v2.0l.

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 25
Calories From Fat: 18
Total Fat: 2g
Cholesterol: 5.1mg
Sodium: <1mg
Potassium: 34mg
Carbohydrates: 2.3g
Fiber: <1g
Sugar: <1g
Protein: <1g


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