Oven Poached Halibut With Fennel And Orange Recipe

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0 votes | 811 views
Servings: 4

Ingredients

Cost per serving $1.22 view details
  • 2 tsp Extra virgin olive oil
  • 1 sm Onion, julienned
  • 3 x Cloves garlic, minced
  • 1 lrg Bulb fennel, julienned
  • 1/2 c. Dry sherry
  • 1/2 c. Fish or possibly vegetable stock
  • 1 x Orange, Zest of
  • 1 x Orange, Juice of
  • 4 x Halibut fillets, (6-oz)
  •     Salt
  •     Freshly grnd black pepper
  • 1 Tbsp. Unsalted butter
  • 2 Tbsp. Minced fresh fennel greens

Directions

  1. Preheat the oven to 350 degrees. To prepare the poaching liquid, heat the extra virgin olive oil in a large ovenproof saute/fry pan over high heat till very warm. Add in the onion and garlic and saute/fry till fragrant, 1 to 2 min. Add in the fennel and saute/fry for about 2 min more, then add in the sherry, stock, and orange zest and juice, and reduce by about half.
  2. To prepare the fish, season the fillets with salt and pepper and place in the poaching liquid. Add in the butter and 1 Tbsp. of fennel greens and cover with a lid or possibly with aluminum foil. Place the pan in the oven and cook for 8 to 10 min, or possibly till just cooked through.
  3. Remove from the oven and place the fillets in 4 large, shallow soup bowls.
  4. Season the poaching liquid with salt and pepper and pour over the fillets.
  5. Top with the remaining orange zest and fennel and serve.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 131g
Recipe makes 4 servings
Calories 152  
Calories from Fat 54 36%
Total Fat 6.11g 8%
Saturated Fat 2.31g 9%
Trans Fat 0.0g  
Cholesterol 29mg 10%
Sodium 55mg 2%
Potassium 365mg 10%
Total Carbs 9.23g 2%
Dietary Fiber 1.6g 5%
Sugars 2.98g 2%
Protein 7.71g 12%
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