Herb-crusted Halibut

Ingredients: (Servings: 4)

• 4 4-ounce halibut steaks
• 2 large egg whites, lightly beaten
• 1 cup fresh breadcrumbs (seasoned however you want: perhaps herbes de Provence)
• cooking spray
• 1 tablespoon olive oil
• 1 shallot, finely minced
• ½ cup dry white wine
• ¼ cup fresh lemon juice
• 1 cup 98% fat-free, no-salt-added canned chicken broth
• 1 tablespoon capers, well-rinsed and minced
• 2 tablespoons finely minced flat-leaf parsley
• 1 tablespoon cornstarch, mixed with 1 tablespoon water

Directions

1. Lightly rinse the halibut steaks and pat dry with paper towels. Place each steak between two sheets of plastic wrap and flatten to about 1/2-inch thick.
2. Dip each steak into the beaten egg white, then into the breadcrumbs. Set aside.
3. Lightly coat a cast iron skillet or a heavy non-stick skillet with cooking spray. Place over high heat and add the halibut steaks. Cook for 2 to 3 minutes per side, turning once, until golden brown and fish flakes easily when prodded with a fork.
4. Remove halibut steaks; keep warm.
5. Heat olive oil in a heavy saucepan; add shallot and sauté for 4 minutes, stirring frequently.
6. Stir in the wine and lemon juice and bring to a boil. Cook over medium-high heat until sauce is reduced by half.
7. Add the chicken broth, capers, parsley, and cornstarch mixture. Bring sauce to a boil.
8. Arrange halibut steaks on plates. Spoon each fish with some of the sauce.

Per serving:	219 calories (27% calories from fat), 27 g protein, 6 g total fat (0.9 g saturated fat), 10 g carbohydrates, trace dietary fiber, 36 mg cholesterol, 242 mg sodium
Diabetic exchanges:	3 lean protein, 1/2 carbohydrate (bread/starch)