100 Recipes to stay FIT by smita - HTML preview

Halibut with Herbs & Capers  

4 servings

Prep time: 15 minutes

Start to finish: 25minutes

Ingredients

1/4 cup chopped onion

1/4 cup fresh flat-leaf parsley

1 tablespoon fresh cilantro leaves

2 teaspoons freshly grated lemon zest

1 tablespoon fresh lemon juice

1 tablespoon chopped pitted green olives

2 teaspoons drained capers, rinsed

1 clove garlic, minced

1/8 teaspoon freshly ground pepper

2 tablespoons extra-virgin olive oil

1 pound halibut fillet, cut into 4 portions

Instructions

1. Place onion, parsley, cilantro, lemon zest, lemon juice, olives, capers, garlic and pepper in a food processor; pulse several times to chop. Add oil and process, scraping down the sides several times, until a pesto-like paste forms. Pat halibut with the herb paste. Cover and refrigerate for 30 minutes.
2. Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. Serve immediately.

Nutritional Information:

199 calories

10 total fat (1 g sat)

36 mg cholesterol

2 g carbohydrate

24 g protein

1 g fiber

125 mg sodium