Halibut with Thyme Mustard Butter
Servings
2Serving size
4 ounces fish with sauceThis recipe can be multiplied. Cooked filets will keep in the refrigerator overnight – keep the sauce separate. Reheat gently, separately, then top the reheated fish with the sauce.
Serve with Cheesy Quinoa or Jasmine Rice or Risotto with Peas
AND
Serve with Herbed Zucchini or Pan Grilled Asparagus or Pan Grilled Broccoli or Parmesan Squash or Parmesan Zucchini
Ingredients
| 4 tsp. Olive oil (divided) |
| 1 tsp.. White wine vinegar |
| 2 tsp. Coarse ground mustard |
| 1/8 tsp. Salt |
| 1/4 tsp. Fresh thyme (minced) |
| 1 Tbsp. Nonfat Greek Yogurt |
| 1 tsp.. Maple syrup |
| 1 to taste Black pepper |
| 1 tsp.. Unsalted butter (softened) |
| 8 ounces Fresh halibut (2 4-ounce filets) |
Instructions
Place a large skillet over high heat. Add 1 teaspoon olive oil in the pan and heat until almost smoking. Add the halibut filets skin side down. Cook for about 8 minutes and turn. Cook for another 4 - 6 minutes until cooked through.
While the fish is cooking heat the sauce in a small sauce pan. Do not let boil. Alternatively, heat in the microwave in 20 second cycles stirring between each.
Serve the fish topped with the sauce.
Serve this recipe with one of these starch side dishes.
Cheesy Quinoa
Place the water in a small sauce pan over high heat. When the water boils, add the quinoa. Reduce the heat to a high simmer. Cover the pan partially. Cook until the water is almost evaporated. Stir occasionally. When the quinoa is just tender, add the goat cheese, the parmesan…
Jasmine Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the jasmine rice. Reduce heat to medium-low and simmer, partially covered, for about 20-30 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…
Risotto with Peas
Place the olive oil in the bottom of a large skillet. Heat over medium and add the onion. Cook gently, stirring frequently, until the onions just begin to turn translucent. Add the arborio rice and stir. Cook for about 2 minutes and then add the salt and pepper. Add the…
AND
Serve this recipe with one of these vegetable side dishes.
Herbed Zucchini
Place the olive oil in a large non-stick skillet over medium-high heat. When the oil is hot add the zucchini. Let the zucchini cook without stirring for about 3 minutes. If it appears to be cooking too fast, reduce the heat to medium. Toss the zucchini well and cook for…
Pan Grilled Asparagus
Cut the woody ends off the base of the asparagus spears. Heat 1 quart of water in a shallow pan over medium-high heat. The water should never come to a full boil. Place the asparagus in the water and cook for about 5 – 7 minutes until the spears begin…
Pan Grilled Broccoli
Trim the bottom inch of the stem from the broccoli. Using a vegetable peeler, peel the tough outer layer from the stems. Heat 1 quart of water in a large sauce pan or stock pot fitted with a steamer basket over high heat. When the water is boiling, add the…
Parmesan Squash
Place the water in a medium pot fitted with a steamer basket over high heat. Preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the squash and then slice lengthwise. Place the four halves in the steamer and steam until slightly tender. Remove the steamed…
Parmesan Zucchini
Place a large skillet in the oven and preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the zucchini and then slice lengthwise. Spray the hot pan with oil and place the six halves in the pan cut side down. Roast for about 20 minutes.…
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Special Diet Information
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Lactose
Avoid this recipe if you are lactose intolerant.
Recipe Notes
This sauce hits all the right notes. It’s rich and creamy with a sweet and buttery flavor and just a bit of tartness from the vinegar. You can use this sauce on almost any food that has a lot of flavor of its own such as fish, pork or roast chicken. It’s fantastic on asparagus.