Oven-poached Halibut With Fennel And Orange
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Seafood | Caprial2 | 4 | Servings | |
INGREDIENTS
| 2 | t | Olive oil |
| 1 | Onion, julienned | |
| 3 | Cloves garlic, chopped | |
| 1 | Bulb fennel, julienned | |
| 1/2 | c | Dry sherry |
| 1/2 | c | Fish or vegetable stock |
| 1 | Orange, Zest of | |
| 1 | Orange, Juice of | |
| 4 | Halibut fillets, 6-ounce | |
| Salt | ||
| Freshly ground black pepper | ||
| 1 | T | Unsalted butter |
| 2 | T | Chopped fresh fennel greens |
INSTRUCTIONS
Preheat the oven to 350 degrees. To prepare the poaching liquid, heat the olive oil in a large ovenproof saute pan over high heat until very hot. Add the onion and garlic and saute until fragrant, 1 to 2 minutes. Add the fennel and saute for about 2 minutes more, then add the sherry, stock, and orange zest and juice, and reduce by about half. To prepare the fish, season the fillets with salt and pepper and place in the poaching liquid. Add the butter and 1 tablespoon of fennel greens and cover with a lid or with aluminum foil. Place the pan in the oven and cook for 8 to 10 minutes, or until just cooked through. Remove from the oven and place the fillets in 4 large, shallow soup bowls. Season the poaching liquid with salt and pepper and pour over the fillets. Top with the remaining orange zest and fennel and serve. Converted by MC_Buster. Per serving: 243 Calories (kcal); 8g Total Fat; (32% calories from fat); 23g Protein; 13g Carbohydrate; 40mg Cholesterol; 71mg Sodium Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 285
Calories From Fat: 69
Total Fat: 7.8g
Cholesterol: 103mg
Sodium: 206.6mg
Potassium: 950.1mg
Carbohydrates: 7.5g
Fiber: <1g
Sugar: 2.6g
Protein: 36.5g