Poached Halibut With Tomato Yogurt
|Water||1 Cup (16 tbs)|
|Onion powder||1⁄2 Teaspoon|
|Ground black pepper||1⁄4 Teaspoon|
|Halibut steaks||1 Pound, cut 1 inch thick (4 Steaks)|
|Plain non-fat yogurt||3⁄4 Cup (12 tbs)|
|Cucumber||1⁄2 Small, seeded and shredded|
|Tomato||1 Small, seeded and chopped|
|Green onions||2 Small, thinly sliced|
|Chopped parsley||1 Tablespoon|
In a large skillet, combine the water, bay leaves, onion powder and pepper.
Cover and bring to a boil, then carefully add the halibut.
Reduce the heat, cover and gently simmer for 8 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.
Meanwhile, for the sauce, in a small bowl, stir together the yogurt, cucumbers, tomatoes, onions and parsley.
Serving size: Complete recipe
Calories 648 Calories from Fat 99
% Daily Value*
Total Fat 11 g16.9%
Saturated Fat 1.6 g8%
Trans Fat 0 g
Cholesterol 145.2 mg48.4%
Sodium 341.5 mg14.2%
Total Carbohydrates 18 g6%
Dietary Fiber 3.6 g14.2%
Sugars 11.3 g
Protein 115 g229.4%
Vitamin A 77% Vitamin C 74.5%
Calcium 49.2% Iron 37.8%
*Based on a 2000 Calorie diet