Slow-Poached Halibut with White Beans and Escarole

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.


4 fillets, 2 cups broth

Total Time

Print Recipe

Share Recipe




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 34 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 2025 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, 23 minutes. Season with salt and pepper.

Divide greens among 4 shallow serving bowls. Spoon tomato broth around greens and top with a halibut fillet.

Nutritional Facts

Nutritional Facts

Per fillet and 1/2 cup broth

Calories: 426

% Daily Value*

Total Fat 22g 33%

Sodium 276mg 11%

Carbs 17g 5%

Fiber 6g 24%

Protein 40g

*Percent Daily Values are based on a 2,000 calorie diet.

Reviews ()

Add Review

Latest Cuisine Issue Cover

Subscribe Today and Get 4 Free Digital Books!