Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"You know when they have a fishing show on TV? They catch the fish and then let it go. They don't want to eat the fish, they just want to make it late for something." -Mitch Hedberg
The refrigerator light goes on...
The key to this recipe is to lightly wilt the spinach.
I had a version of this in a restaurant that was simply the seared herbed fish over a fresh spinach salad. I liked it but thought the dressing was too strong. After fiddling with the recipe a few times, I realized what would make it better would be to wilt the spinach before tossing it in the warm sauce.
Whitefish Provencal with Spinach Salad
Servings: 2 | Serving size: 4 ounces fish with spinach salad
Cooking time: 30 minutes
This recipe can easily be multiplied. Serve with Roasted Potatoes or Roasted Mixed Potatoes or Fondant Potatoes.
| 1/2 tsp. | dried thyme |
| 1/2 tsp. | dried marjoram |
| 1/8 tsp. | dried tarragon |
| 1/8 tsp. | black pepper |
| 2 - 4 ounce | halibut or other whitefish filets |
| 2 tsp. | olive oil |
| 1 large | shallot (minced) |
| 1/2 | lemon (juiced) |
| 1/8 tsp. | salt |
| 1 tsp. | Dijon mustard |
| 1/2 tsp. | honey |
| 2 Tbsp. | white wine |
| to taste | black pepper to taste |
| 2 tsp. | capers |
| 4 ounces | fresh spinach |
Preheat oven to warm.
Place the thyme, marjoram, tarragon and black pepper on a plate. Mix together until well blended.
Place the halibut on the plate until one side of the fish is coated with the herbs.
Place the olive oil in a large skillet over medium high heat.
When the oil is hot add the fish, herb side down.
Cook for about 8 minutes and turn the fish over.
Cook for two more minutes and remove the fish to plates. Place the plates in the warm oven.
Add the shallots to the skillet and cook for about 2 minutes. Stir frequently.
Add the lemon juice, salt, mustard, honey, white wine, pepper, and capers.
Cook for about one minute and then add the spinach.
Cook for about 1 to 2 minutes until slightly wilted.
Serve the spinach salad topped with the fish.
Nutrition Facts
Serving size: 4 ounces fish with spinach salad
Servings: 4
Amount Per Serving
| Calories 223 | Calories from Fat 99 |
| % Daily Value |
| Total Fat 11g | 17% |
| Saturated Fat 1.5g | 7% |
| Monounsaturated Fat 7g | |
| Trans Fat 0g | |
| Cholesterol 56mg | 18% |
| Sodium 377mg | 16% |
| Total Carbohydrates 9g | 3% |
| Dietary Fiber 1g | 4% |
| Sugars 4g | |
| Protein 24g |
| Vitamin A 2% | Vitamin C 15% |
| Calcium 2% | Iron 6% |
| Vitamin K 12mcg | Potassium 879mg |