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Parchment Poached Halibut

This super simple meal is one of my favorites and it is one of the most nutritious. Let’s begin with the halibut. Halibut is a white, cold water fish that is great for cooking due to its firm, yet tender, flesh. Nutritionally, halibut is great for weight loss and weight maintenance as it is low in calories, fat and yet packed with protein. Halibut also has fat burning properties of Omega3 fatty acids and is rich in minerals like magnesium and potassium. Magnesium stimulates cellular energy production and helps the uptake of other vitamins and minerals in the body. Potassium is a great blood pressure regulator and helps the heart muscle and nerve function.

Unlike many recipes, the vegetables in this recipe are consumed raw. Asparagus contains the highest amount of glutathione than any other food. The phytochemical glutathione is essential removing toxins from the body. It is recommended to eat 3 servings of asparagus per week. Corn is best consumed raw as most of the nutritional value is lost when cooked. Raw corn has choline which improves brain function and raw corn has other food-healing properties and is good for energy production. Buy organic corn whenever possible.

As most people know by now, tomatoes should be incorporated as a staple to any diet. They are packed with nutrients that help protect against cancers such as prostate, breast, endometrial, lung and others. Although they are nutritious and delicious raw, as here, the nutrient value in tomatoes increases when cooked. Fresh tomato sauce, anyone?

In this recipe, fresh asparagus, tomatoes, and corn are tossed with a balsamic vinaigrette and served with poached halibut.

Recipe Nutrition:
Serving size: 4 ounces halibut with 1 cup vegetables
Calories: 389
Fat: 11.4g
Saturated fat: 1.1g
Cholesterol: 40mg
Sodium: 179mg
Potassium: 2034mg
Carbohydrates: 41.1g
Fiber: 11.7g
Sugar: 22.4g
Protein: 32.0g

In this calorie-slashing collection, The Bikini Chef® Susan Irby offers recipes for switching up ingredients that keep calories to a minimum. Complete with serving-size suggestions and “Skinny Secret” shortcuts to trim calories in little ways, here you’ll get expertly crafted recipes that include offerings for every meal of the day!

Recipe

Parchment Poached Halibut
Seafood
Nutritionally, halibut is great for weight loss and weight maintenance as it is low in calories, fat and yet packed with protein.

Ingredients

4 12-inch square pieces of parchment paper
4 4-ounce halibut filets
2 tablespoons grass fed butter
1 heaping tablespoon capers
8 slices of lemon
8 whole fresh thyme sprigs
freshly cracked black pepper, about 1/2 teaspoon divided by 4
10 tablespoons dry white wine such as sauvignon blanc
3 tablespoons balsamic vinegar
1 teaspoon minced fresh thyme leaves
2 1/2 tablespoons grapeseed or olive oil
pinch of fresh cracked black pepper
2 ears fresh corn
16 medium fresh asparagus spears
about 24 medium cherry, grape, or baby heirloom tomatoes, sliced in half

Instructions

Get a large mixing bowl and place on the counter for the vegetables, then begin to prepare the halibut.
Preheat oven to 375*F and place a baking sheet on the counter.
Place halibut filets, one each, in center of parchment paper.
Raise two corners to create a pocket / triangle above the halibut.
Starting at one end, fold and crimp the parchment paper edges together securely to create a pocket, leaving the top open to place in the other ingredients.
Drop in 1/2 tablespoon of the grass fed butter into each pocket; then, spoon in the capers.
Add two lemon slices to each pocket, squeezing them lightly to release some of the juice.
Place two thyme sprigs on top of the lemons and spoon in 2 1/2 tablespoons of white wine.
Add a pinch of black pepper to each pocket and then fold and crimp the final edges of the parchment paper to fully secure the pocket closed.
Place in oven and bake for 12 to 13 minutes; do not overcook.
Add the balsamic vinegar to the mixing (or salad) bowl.
Whisk in the minced thyme leaves.
Whisk in the grapeseed or olive oil and black pepper.
Let rest while you chop the veggies.
Cut the fresh corn kernels off the cob and place in the bowl.
Trim the bottom 1/4 of the asparagus spears and chop the rest into 1/2 inch pieces and place in the bowl.
Add the sliced tomatoes and toss to coat.
When halibut has finished cooking, let rest about 1 minute.
Carefully open the parchment packet (steam will come out) and transfer to a serving plate.
Spoon some of the capers and liquid over the halibut (you won't need all of the liquid).
Serve 1 to 1 1/2 cups of the vegetable salad with the halibut.
Enjoy!

Serves

4

Preparation Time (hrs/min)

0, 15

Cooking Time (hrs/min)

0, 12

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