Poached Halibut with Oven-Roasted Vegetables & Mint Tea Broth


Recipe courtesy of Carla Hall/Clean Eating magazine

Ingredients

  • Olive oil cooking spray
  • Sea salt and ground black pepper, to taste
  • 1 baby eggplant, sliced into 1/4-inch rounds
  • 1 pint grape tomatoes
  • 4 cloves garlic, whole
  • 1 small zucchini, sliced into 1/4-inch rounds
  • 2 cups low-sodium chicken or vegetable broth
  • 2 high-quality mint tea bags
  • 1/2 bunch basil
  • 4 6-oz halibut fillets
  • 1/4 cup pine nuts, toasted
  • 7 to 8 basil leaves, cut into thin strips, for garnish

Directions

  1. Preheat oven to 400°F. Prepare 2 sheet pans by misting them with cooking spray, then sprinkle with salt.
  2. Arrange eggplant slices in a single layer on half of 1 sheet pan, and place tomatoes and garlic on other half. Spray tops lightly with cooking spray and season with salt and pepper.
  3. Place pan in oven for 10 to 12 minutes. Flip eggplant slices and toss tomatoes. (Tomatoes will blister as they cook.)
  4. Continue to cook for 5 to 7 more minutes.
  5. Remove pan from oven and place tomatoes on top of eggplant to flavor eggplant and keep slices moist.
  6. Keep oven at same temperature.
  7. On second sheet pan, lay zucchini slices in a single layer. Sprinkle with salt and pepper and mist lightly with cooking spray.
  8. Place pan in oven for 10 to 12 minutes. Flip zucchini and cook for 5 more minutes.
  9. While vegetables are in oven, pour broth into a 10-inch skillet and bring to a boil.
  10. Add tea bags and basil and season with salt. Allow to simmer for 7 minutes, then remove tea bags.
  11. When vegetables are close to being ready, bring broth to a simmer and place fish in skillet. Cover with parchment paper.
  12. Poach fish until it is white and a toothpick inserts very easily, about 12 minutes.
  13. Place fish on a plate and strain broth into a small bowl; adjust seasoning if necessary. 
  14. To serve, divide vegetables into 4 shallow bowls, place fish on top, then pour broth over fish.
  15. Garnish with pine nuts and basil leaves.

Eggs Benedict


Some people shy away from making this tasty breakfast or brunch dish because of two things; poaching the eggs and the Hollandaise sauce. So, since I’ve already given you a recipe for a Hollandaise that is both easy and low-calorie, I’ll now explain how to poach an egg, so you can fear no more. If you are really low on time, you can “cheat” and pick up a package of Knorr Hollandaise sauce mix.

Ingredients

  • 2 English muffins
  • 4 slices Canadian bacon or veggie sausage (I love Morningstar Farms original sausage patties)
  • 4 whole eggs for poaching
  • 2 tbsp distilled white vinegar
  • 2 tsp coarse salt
  • Hollandaise Sauce

Directions

  1. Saute the Canadian bacon/cook the veggie sausage in a little butter or cooking spray (veggie patties can be quickly cooked in the microwave).
  2. Split and toast the English muffins.
  3. Poach the eggs, as described below.
  4. Put toasted muffins (with a little butter, or my favorite, Smart Balance Light) on a plate, followed by a slice of the bacon or veggie sausage on each muffin side. Top with one poached egg and Hollandaise.
  5. Garnish with parsley, chives or an orange, if desired.

Poaching Eggs: In a medium-sized saucepan, heat 4 inches of water, the vinegar and the salt to boiling; then reduce to a simmer. Break each egg onto a saucer or into small cups or bowls. Now stir the water in a wide circle vigorously and slip eggs carefully into simmering water. The slightly acidulated water will set the eggs quickly, while the whirlpool of water will keep the egg in a ball. Poach at a simmer for four to five minutes for set whites and soft yolks. Remove from water by lifting each poached egg with a slotted spoon, but hold it over the pan briefly to let any water clinging to the egg drain off. Drain well before serving. As an easier alternative, you can use an egg poacher (available at local supermarkets).

Tip: To keep the eggs warm if you’re making them a little ahead of time, slide them, as they are cooked, into a large bowl of hot (not boiling) water. Don’t worry about them sticking together. Top with more hot water from time to time to keep them warm. The eggs will be soft, warm, and ready to eat when you are ready to serve them.