A receipt for a Poached Halibut and Peppers that is a great diabetic receipt and helps control your weight
Poaching fish is quick and easy, plus the meat of the fish absorbs the flavors of the liquid it is cooking in. This recipe uses white wine, peppers, capers, and garlic to poach the fish. Use the poaching liquid as a sauce to serve over the halibut. Add rice or risotto and a side salad and you have a complete meal.
1-1/2 cups dry white wine (sauvignon blanc or pinot grigio) or chicken broth
1 cup water
2 medium yellow sweet peppers, chopped (1-1/2 cups)
3 Tbsp. drained capers
4 cloves garlic, minced
1/4 to 1/2 tsp. crushed red pepper
4 halibut steaks (1-1/2 to 1-3/4 lb.) or 4 cod or other whitefish fillets
Salt and freshly ground black pepper
2 Tbsp. basil oil or olive oil
Coarsely chopped fresh parsley
For poaching liquid in a large skillet combine combine wine, water, sweet pepper, capers, garlic, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 7 minutes, stirring occasionally.
Place fish in a single layer in the poaching liquid in the skillet. Season fish with salt and pepper. Spoon liquid over fish. Return to simmer. Cook, covered, 4 to 6 minutes per 1/2-inch thickness of fish until fish flakes easily when tested with a fork. Remove fish to serving platter and pour poaching liquid to a small serving pitcher. Drizzle cooked fish with the basil oil or olive oil and a little of the poaching liquid. Sprinkle with parsley. Serve with remaining poaching liquid.