ÑÇÖÞÎÞÂë

Ingredients

• 3 tablespoons lemon juice
• 1 tablespoon olive oil
• 10 ounces halibut steaks
• 3 tablespoons unsalted butter
• 3 teaspoons all-purpose white flour
• 1 cup reduced-sodium chicken broth
• 1/3 cup white wine
• 1-1/2  teaspoons capers
• 1/4 teaspoon white pepper
• 4 cups cooked white rice

Preparation

1. Combine 1 tablespoon lemon juice and olive oil in a large zip-lock bag. Add halibut and marinate 5 minutes.
2. Spray a nonstick skillet with cooking spray and heat to medium. Place halibut in skillet and cook 3 minutes. Turn and cook 2 minutes longer, then remove fish from skillet.
3. To make the sauce, melt butter in the skillet over low heat, add flour and stir. Pour chicken broth into flour mixture and continue stirring for 1 minute. Add wine, remaining lemon juice, capers and pepper. Continue to stir and cook until sauce thickens, about 3 to 5 minutes.
4. Place halibut in skillet with sauce to reheat. Divide fish into four portions and serve over 1 cup cooked rice with 1/4-cup sauce spooned over fish.

Helpful hints

• Substitutes for halibut include orange roughy, cod or flounder.
• Check labels on reduced-sodium chicken broth.  Best choices are below 500 milligrams sodium per 1-cup serving.  Acceptable brands include Health Valley®, Kitchen Basics® and Swanson® reduced sodium.
• For smooth sauce, mix flour with fat and stir constantly while adding liquids. Keep heat low and cook slowly until sauce thickens.