Flavor is not a sacrifice here. The halibut is delicious and moist, the Yukon Gold potato is sweet and creamy, the roasted garlic is savory and adds depth to the flavors, and the vegetables provide a wonderful compliment to the fish. Everything about this dish is happy and it will certainly satisfy your appetite. Are you ready for the numbers? You won't believe this. Here we go:
Total calories 325
Total fat 6 grams
Total cholesterol 43 mg.
Total protein 35
Total carbs 40
Total sodium 513 (less than 25% of daily allowance)
Compare this happy meal with all the other happy meals out there and you'll agree, this is the REAL one!
In addition to the above, this dish provides a good percentage of your daily vitamin C, A, and B6, as well as iron, potassium, magnesium (super good for the heart), and a good source of dietary fiber.
The incredible thing about this dish is that it was all prepared by either poaching or steaming! And it only took about 30 minutes to make.
Here's what you need per serving:
3 oz. fresh halibut
1 cup of Savoy cabbage, chopped
1/2 cup of fresh green beans
1 small to medium Yukon Gold potato (4 oz.), sliced 1/8 inch thick
6 cloves of roasted garlic
5 garlic spears, slice in 1 inch lengths
1/3 tablespoon of unsalted butter
2 dashes of salt
2 dashes of black pepper
1/2 cup of white wine (or water with 2 tablespoons of rice vinegar
Place the vegetables and potato slices in a steamer, cabbage on the bottom, green beans and garlic spears above that, and potato slices on top. Cover and steam over medium heat (once water begins to boil) for about 7 minutes.
In a saute pan, spray the surface liberally to well coat. Heat pan over high heat. Once the pan is hot and the cooking spray has turned clear, add 3 ounces of halibut fillet or halibut steak and allow to "sizzle" for a minute or so, then add the liquid and capers. Cover and reduce heat to medium low and poach for about 6 minutes. Do not peak!
Once everything is cooked, arrange each item on your dinner dish as you see fit and place the fish over the cabbage. Sprinkle the 2 dashes of salt and pepper evenly over the entire presentation, cut the pad of butter in several chunks, placing one on top of the fish and the others over the potatoes and vegetables. With a spoon, scoop up the capers from the pan and sprinkle over the fish. Finally, place the roasted garlic cloves around the dish. Serve hot and enjoy!