Recipe: Pacific Halibut with Citrus Herb Dressing & Broccolini

This is a Venice Nutrition-friendly recipe with a nice balance of carbohydrates, proteins and fat.  In addition to Pacific halibut, you can use Pacific cod and farmed U.S. tilapia (all are sustainable fish).  I found this recipe in my favorite nutrition newsletter, Nutrition Action Healthletter.
Serves 4.
Cooking time for the fish is based on a 1-1/2-inch-thick filet.

Ingredients:

2 oranges or blood oranges
2 tsp. fresh lemon juice
1/4 cup flat-leaf parsley leaves--minced
8 sprigs of dill--minced
1/2 cup low-fat sour cream
1/4 tsp. salt
2 cups low-sodium vegetable broth
1 lb. broccolini or broccoli florets
1 lb. Pacific halibut--cut into four pieces
1 oz.Terra Exotic Vegetable Chips

What is broccolini?  See the post:  Broccolini (April 5, 2010)
 
Directions:

To prepare the citrus herb dressing:

• with a sharp knife, cut about a half-inch slice off each end of both oranges
• slice off strips of the peel, pith and outer membrane, working from top to bottom around the fruit
• over a bowl, cut between the inner membranes to separate out the segments [Comment:  this is too much work for me!  I don't mind having the membrane on my slices, so I skip that part and squeeze the tops and bottoms.  If I need more juice, I'll squeeze a segment.]
• take the cut-off tops and bottoms and squeeze for one Tbs. of juice 
• Whisk the orange juice, lemon juice, parsley, dill sour, cream and salt.  Set aside.

To cook the broccolini and fish:

• In a large, deep skillet, bring the broth to a boil.
• Add the broccolini and cook covered for about 3 minutes, until tender.
• Remove the broccolini and keep warm.
• Reduce heat to low and add the fish.
• Cover and poach for two minutes.
• Gently turn the fish and cook for an additional 1--3 minutes until cooked through.
• Discard the poaching liquid.

To serve:

• Arrange the broccolini and fish on 4 plates.
• Spoon the citrus herb dressing over the fish.
• Garnish with the orange segments and chips.

 Per serving:

• Calories:  230
• Total fat:  5 grams
• Sat. fat:  1.5 grams
• Protein:  26 grams
• Carbohydrates:  23 grams
• Fiber:  6 grams
• Sodium:  280 mg
• Cholesterol:  50mg

Source:  Nutrition Action Health Letter, March 2010, p. 12