Alaska Halibut with Dill Sauce
- 4 Alaska Halibut steaks or fillets (4 to 6 oz. each), fresh, thawed or frozen
- Olive oil
- Salt and pepper to taste
- 1/4 cup Chardonnay
- Cucumber-Dill Sour Cream Sauce (recipe follows)
- Garnish: lemon wedges and fresh dill sprigs
- Cucumber-Dill Sour Cream Sauce
- 1/2 cup regular, light or fat-free sour cream
- 1 tablespoon fresh lemon juice
- 2 teaspoons grated lemon zest
- 1 teaspoon minced garlic
- 1 Tablespoon chopped fresh dill or 1 teaspoon dried dill weed
- 1/4 cup grated cucumber (squeeze dry)
- Salt and pepper
- Make the sauce first and keep refrigerated. Bring it to room temperature and stir it well before serving.
- Mix sour cream, lemon juice and zest, and garlic. Stir in dill and cucumber; season with salt and pepper to taste. Refrigerate, covered, until ready to serve.
- Preheat oven to 450°F. Rinse any ice glaze from frozen Alaska Halibut under cold water; pat dry with paper towel. Heat a large heavy ovenproof skillet over medium-high heat. Brush both sides of halibut with oil. Place halibut in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep fish from sticking.
- Turn halibut over, season with salt and pepper, and cook 2 minutes more. Remove pan from burner and add wine to pan. Place pan in preheated oven and cook for an additional 6 to 8 minutes for frozen halibut or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
- Transfer halibut to warm plates and dollop with 2 tablespoons sauce per portion; garnish with lemon wedges and fresh dill. Pass the remaining sauce on the side.
Nutrients per serving: 292 calories, 13g total fat, 4.5g saturated fat, 41% calories from fat, 74mg cholesterol, 37g protein, 3g carbohydrate, 0.2g fiber, 177mg sodium, 110mg calcium, and 750mg omega-3 fatty acids.