Ingredients:
Butter-flavored cooking spray, as needed
1 1/4 lb halibut steaks, 1" thick, cut 4 equal
pieces
1 tbsp fresh lemon juice
Salt, (optional)
Freshly-ground black pepper, to taste
1 cup fresh bread crumbs
1 tbsp reduced-fat margarine, melted
2 tsp Dijon mustard
1/4 cup minced red onion
1 tbsp minced fresh parsley
1/4 cup dry white wine
= (or fat-free low-sodium canned
chicken broth)
Instructions:
Preheat oven to 400 degrees. Lightly spray a baking dish large enough to hold fish in a
single layer with cooking spray.
Rinse halibut; pat dry with paper towels. Place halibut in baking dish and sprinkle with
lemon juice. Season with salt (if using) and pepper.
In a small bowl, combine bread crumbs, melted margarine, Dijon mustard, red onion, and
parsley. Pat crumb mixture on top of the halibut. Drizzle with the wine.
Bake for 10 to 15 minutes, until fish flakes easily when tested with a fork. Serve at once.
Yields 4 servings.
Exchanges Per Serving: 4 Lean Meat, 1/2 Carbohydrate (1/2 Bread/Starch).
Nutrition Facts: 236 calories (23% calories from fat), 31 g protein, 6 g total fat (1.4 g
saturated fat), 10 g carbohydrate, 1 g dietary fiber, 46 mg cholesterol, 240 mg sodium
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