herb-crusted halibut, diabetic

How To Make herb-crusted halibut, diabetic

• 1

  Lightly rinse the halibut steaks and pat dry with paper towels. Place each steak between two sheets of plastic wrap and flatten to about 1/2-inch thick. Dip each steak into the beaten egg white, then into the breadcrumbs. Set aside.
• 2

  Lightly coat a cast iron skillet or a heavy non-stick skillet with cooking spray. Place over high heat and add the halibut steaks. Cook for 2 to 3 minutes per side, turning once, until golden brown and fish flakes easily when prodded with a fork. Remove halibut steaks; keep warm.
• 3

  Heat olive oil in a heavy saucepan; add shallot and saute for 4 minutes, stirring frequently. Stir in the wine and lemon juice and bring to a boil. Cook over medium-high heat until sauce is reduced by half.
• 4

  Add the chicken broth, capers, parsley, and cornstarch mixture. Bring sauce to a boil. Arrange halibut steaks on plates. Serve with the the sauce.
• 5

  Nutrition: Per serving: 219 calories (27% calories from fat), 27 g protein, 6 g total fat (0.9 g saturated fat), 10 g carbohydrates, trace dietary fiber, 36 mg cholesterol, 242 mg sodium Diabetic exchanges: 3 lean protein, 1/2 carbohydrate (bread/starch)
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