By Heather Bainbridge, RD
Mild halibut gets a kick with this sweet-and-savory balsamic glaze. Plus, sage-laced potatoes with a fraction of the fat and a golden hue – thanks to butternut squash.
Serves: 4
Hands-on time: 20 minutes.
Total time: 40 minutes.
1 1/2 cups leeks, chopped
2/3 cup celery, chopped
1 1/2 cups fennel bulb, chopped
4 4-oz Pacific halibut fillets
2 tsp extra-virgin olive oil
3 tbsp balsamic vinegar
1/4 tsp sea salt (optional)
1/4 tsp ground black pepper
Balsamic Sauce
1/3 cup balsamic vinegar
2 tbsp agave nectar
Pinch sea salt
Butternut Squash
3 cups butternut squash, cubed
1 medium Yukon Gold potato, peeled and cubed
1/2 cup low-sodium chicken broth
1/2 cup low-fat milk
1 tbsp olive oil–based spread
3/4 tsp fresh sage, minced
1/8 tsp ground black pepper
1. Prepare halibut and vegetables: Preheat oven to 375°F. On a roasting pan lined with aluminum foil, place leeks, celery, fennel and halibut. Brush both sides of halibut with oil and lightly coat vegetables with vinegar. Season with salt (if desired) and pepper. Bake for 15 to 20 minutes, until fish becomes white and flakes with a fork.
2. Meanwhile, prepare balsamic sauce: In a small saucepan over medium heat, combine vinegar, agave and salt. Bring to a boil and simmer for 15 to 20 minutes, stirring occasionally, until sauce is reduced to syrupy consistency. It should yield about 1/4 cup liquid.
3. Prepare butternut squash potatoes: Bring squash, potato and broth to a boil in a medium-size pot over high heat. Reduce heat to medium and cover, checking that liquid does not become too low. If it does, add an additional tbsp broth. Once squash and potato have softened and liquid is nearly evaporated, mash with a fork or potato masher. Slowly stir in milk. Add in spread, sage and pepper.
4. Plate 4 oz halibut with 3/4 cup vegetables and 3/4 cup squash potatoes on the side. Drizzle balsamic sauce over halibut and vegetables.
Nutrients per serving (4 oz halibut, 3/4 cup vegetables, 3/4 cup potatoes, 1 tbsp sauce): Calories: 350, Total Fat: 7 g, Sat. Fat: 1 g, Omega-3s: 560 mg, Omega-6s: 430 mg, Carbs: 43 g, Fiber: 4 g, Sugars: 19 g, Protein: 28 g, Sodium: 400 mg, Cholesterol: 35 mg