This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in yogurt.
"Those herbs which perfume the air most delightfully, not passed by as the rest, but, being trodden upon and crushed, are three; that is, burnet, wild thyme and watermints. Therefore, you are to set whole alleys of them, to have the pleasure when you walk or tread."
-Francis Bacon, Lord Chancellor
This sauce hits all the right notes. It's rich and creamy with a sweet and buttery flavor and just a bit of tartness from the vinegar. You can use this sauce on almost any food that has a lot of flavor of its own such as fish, pork or roast chicken. It's fantastic on asparagus.
Servings: 2 | Serving size: 4 ounces fish with sauce
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Cooked filets will keep in the refrigerator overnight - keep the sauce separate. Reheat gently, separately, then top the reheated fish with the sauce.
Serve with Jasmine Rice or Risotto with Peas or Jasmine Rice - Low Sodium Version or Brown Rice or Cheesy Quinoa or Cheesy Quinoa - Low Sodium Version
Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini
|4 tsp||extra virgin olive oil (divided)|
|1 tsp||white wine vinegar|
|2 tsp||coarse ground mustard|
|1/4 tsp||fresh thyme leaves (minced)|
|1 Tbsp||non fat yogurt|
|1 tsp||pure maple syrup|
|fresh ground black pepper (to taste)|
|1 tsp||unsalted butter (softened)|
|2 4 ounce||halibut filets|
Place 3 teaspoons olive oil of the olive oil in a glass bowl with the vinegar, mustard, salt, thyme, yogurt, maple syrup, pepper and butter. Whisk together until smooth.
Place a large skillet over high heat. Add 1 teaspoon olive oil in the pan and heat until almost smoking. Add the halibut filets skin side down. Cook for about 8 minutes and turn. Cook for another 4 - 6 minutes until cooked through.
While the fish is cooking heat the sauce in a small sauce pan. Do not let boil. Alternatively, heat in the microwave in 20 second cycles stirring between each.
Serve the fish topped with the sauce.
Serving size: 4 ounces fish with sauce
Amount Per Serving
|Calories 237||Calories from Fat 122|
|% Daily Value|
|Total Fat 14g||21%|
|Saturated Fat 3g||14%|
|Monounsaturated Fat 8g|
|Trans Fat 0g|
|Total Carbohydrates 3g||1%|
|Dietary Fiber 0g||1%|
|Vitamin A 5%||Vitamin C 0%|
|Calcium 7%||Iron 6%|
|Vitamin K 6 mcg||Potassium 539 mg|
|Magnesium 98 mg|