Tips Of The Day

Dietician Sheela Sherawat

Pan-Roasted Halibut With Baby Vegetables

Ingredients

• 750g fresh halibut, cut into 4-ounce portions
• 500g baby carrots
• 1 cup parsnips, peeled and finely sliced
• 500g baby squash
• 2 cups whole peeled shallots
• 3 sprigs thyme, leaves picked and chopped
• ¼ cup garlic, chopped
• ½ cup white wine
• 2 tablespoons low-sodium Dijon mustard
• ½ teaspoon dried oregano
• ½ teaspoon freshly ground black peppercorns
• ¼ cup chopped Italian parsley

Methods/steps

In a large, hot nonstick skillet, sear fish, carrots, squash, parsnips, shallots, and thyme.
Flip fish and add garlic, wine, Dijon, oregano, and black pepper.
When fish is cooked (it is starting to flake), add parsley. Serve immediately. (If you prefer whole-wheat pasta over brown rice, place halibut on bed of pasta with low-sodium marinara sauce.)
Additional Tips
Nutrition Information (per serving): 150 calories, 1g fat, less than 1g saturated fat, 83mg cholesterol, 24mg protein, 3g fiber, 132mg sodium