Cajun Halibut
Ingredients:
1/4 tsp salt
1 tsp freshly-ground black pepper
1/4 tsp red pepper
1/4 tsp paprika
1/4 tsp garlic powder
4 halibut steaks - (4 oz ea)
Instructions:
In a small bowl, combine the salt, black and ground red peppers, paprika, and
garlic powder; mix well. Rub evenly over both sides of the fish.
Preheat a large nonstick skillet over medium heat. When hot, remove from the
heat and, away from the cooking surface, coat with nonstick cooking spray.
Return the skillet to the heat, add the fish, and cook for 3 to 4 minutes per
side, or until the fish is cooked through and flakes easily with a fork. Serve
immediately.
Yields 4 servings. Serving size: 1 halibut steak.
Exchanges Per Serving: 4 Very Lean Meat.
Nutrition Facts: Calories 126; Calories from Fat 23; Fat 3g; Saturated Fat 0g;
Cholesterol 37mg; Sodium 208mg; Carbohydrates 0g; Dietary Fiber 0g;
Sugars 0g; WW Points 3
Baked Halibut
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
