Saute Ed Halibut Steaks
|Seasoned flour||1 Cup (16 tbs)|
|Vegetable oil||1 Tablespoon|
|Carrot||1 , pared and thinly sliced|
|Green pepper||1 , thinly sliced|
|Stalk celery||1 , thinly sliced|
|Fish stock||1 Cup (16 tbs), heated|
|Cold water||2 Tablespoon|
|Lemon juice||1 Tablespoon|
Preheat oven to 375 Â°F (190 Â°C).
Season fish and dredge in flour. Heat butter and oil in large ovenproof frying pan over medium heat. Add halibut and cook about 8 minutes; adjust time depending on size of steaks. Turn fish over 2 to 3 times during cooking.
Transfer pan to oven and finish cooking fish 6 minutes. Remove fish from pan to serving platter and keep warm.
Add all vegetables to frying pan and season well. Cover and cook 4 minutes over medium heat.
Pour in fish stock and bring to boil. Cook 1 minute.
Dissolve cornstarch in cold water; stir into vegetable mixture until well blended. Cook 1 minute over reduced heat.
Spoon vegetables alongside fish, sprinkle with lemon juice and serve at once.
Serving size: Complete recipe
Calories 1665 Calories from Fat 518
% Daily Value*
Total Fat 58 g90%
Saturated Fat 20.4 g101.8%
Trans Fat 0 g
Cholesterol 284.5 mg94.8%
Sodium 816.7 mg34%
Total Carbohydrates 113 g37.7%
Dietary Fiber 8.4 g33.4%
Sugars 7.9 g
Protein 162 g324.2%
Vitamin A 255.2% Vitamin C 221%
Calcium 40.6% Iron 68.5%
*Based on a 2000 Calorie diet