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 = 45What's this? |
Halibut with Rosemary Maple Glaze
Servings = 2 | Serving size =4 ounces fish
This recipe can be multiplied by 2, 3, 4, 5.
This recipe does not make very good leftovers.
Making more than 4 of this recipe requires using more than one skillet.
Serve with Wild Rice and Black Beans
AND
Serve with Roasted Beets or Herbed Zucchini or Green Beans with Red Onion
| 2 small | white onions |
| 2 tsp | fresh rosemary leaves |
| 1/2 cup | low sodium chicken stock |
| 1/4 tsp | salt |
| 2 Tbsp | maple syrup |
| 2 Tbsp | light spread (like Promise Buttery Spread Light or Smart Balance Light) |
| fresh ground black pepper | |
| 2 | 4 ounce halibut filets (without skin) |
| spray olive or grapeseed oil |
Preheat the oven to 325°F. Place the peeled white onions in a medium sauce pan, cover and place the pan in the oven.
While the onions are cooking combine the rosemary leaves, chicken stock, salt and maple syrup in a small sauce pan. Place the pan over medium heat and cook the sauce until it is reduced by half. This will take about 15 minutes.
Check the onions. After about 15 minutes they should be slightly soft. Remove the pan from the oven and turn the onions over. Cover the pan and return to the oven. Increase the heat to 375°F.
After another 20 minutes place a medium sized skillet in the oven and increase the heat to 400°F.
Season the fish with the pepper. Lightly spray the skillet with oil and place the halibut in the pan. Return the pan to the oven and cook for about 4 minutes.
Remove the fish and turn them over. Add the reduced rosemary maple glaze to the pan and return the pan to the oven. Cook for another 5 - 6 minutes.
Place an onion in the center of a plate and top it with the cooked halibut filet. Pour the glaze over the top and serve.
Nutrition Facts
Serving size: 4 ounces fish | Servings 2
Calories 256 | Calories from Fat 72
Amount Per Serving (% Daily Value)
Total Fat 8g (12%) | Saturated Fat 2g (10%)
Monounsaturated Fat 3g | Trans Fat 0g
Cholesterol 36 mg (12 %) | Sodium 596 mg (24 %)
Total Carbohydrates 21g (7%) | Sugars 15g
Dietary Fiber 1g (4%) | Protein 25g
Vitamin A 18% | Vitamin C 8 % | Calcium 9% | Iron 8%
Vitamin K 5 mcg | Potassium 671 mg | Magnesium 105 mg
"Of course you can't have pancakes without maple syrup."
-Ronald Bass, Screenwriter
The refrigerator light goes on...
While the time of this recipe says 45 minutes, it is not all that much time to prepare. The most difficult part is peeling the onion. The dish makes a fantastic dinner party recipe because it can be prepared partly in advance but is easy to put together. This is a great weeknight meal because you can put the sauce and onions on to cook while doing other things.