Lunch / Dinner
Slow-Poached Halibut with White Beans and Escarole
Ah, fish—the quintessential dieter’s dinner. This lovely meal is a far cry from the bland fillets you may be expecting.
FOR THE HALIBUT, SAUTé:
FOR THE ESCAROLE, STEAM:
Poaching (cooking in barely simmering liquid) is usually done on the stove. But this oven technique surrounds the fish with gentle heat—overcooking is virtually impossible.
Preheat oven to 250°.
For the halibut, sauté shallots, garlic, and pepper flakes in oil in a 10-inch nonstick ovenproof skillet over medium heat for 1 minute.
Deglaze with wine and simmer until liquid is nearly evaporated, about 2 minutes.
Add broth, tomatoes, beans, and vinegar; simmer 3–4 minutes, or until liquid is reduced slightly. Season with salt and pepper.
Nestle fillets in the tomato-bean mixture and transfer pan to the oven. Poach for 20–25 minutes, or until fish flakes easily with a fork.
For the escarole, steam escarole with water in a large sauté pan over medium-high heat, covered, stirring occasionally until wilted, 2–3 minutes. Season with salt and pepper.
Divide greens among 4 shallow serving bowls. Spoon tomato broth around greens and top with a halibut fillet.
Per fillet and 1/2 cup broth
% Daily Value*
Total Fat 22g 33%
Sodium 276mg 11%
Carbs 17g 5%
Fiber 6g 24%
*Percent Daily Values are based on a 2,000 calorie diet.